By Mayo Clinic Staff

Dietitian's tip:

Tortillas come in two basic types: corn and wheat. If you decide to use wheat tortillas, choose the whole wheat kind. They're made from whole-grain flour. They have more fiber than wheat tortillas made from white flour, also called "flour tortillas."

Number of servings

Serves 8
  1. Meatless


    To make quesadilla filling:

  1. 15 ounce can no added salt black beans
  2. 1 cup and a 1/2 cup onion, diced, divided
  3. 1/4 teaspoon ground cumin
  4. 2 cups (8 ounces) shredded reduced-fat Monterey Jack cheese
  5. 8 10-inch whole-wheat tortillas
  6. For the salsa:

  7. 10 ounces cherry tomatoes, quartered
  8. 1 jalapeño pepper, finely diced (optional)
  9. 1 garlic clove, minced (or through press)
  10. 1/2 cup cilantro leaves, loosely chopped
  11. 2 tablespoons lime juice (juice of one fresh lime)
  12. For the topping:

  13. 1/2 cup plain low fat Greek yogurt


Preheat the oven to 350 F.

Drain and rinse black beans.

In a bowl, combine the black beans, 1/2 cup onion and cumin.

Sprinkle each tortilla with 1/4 cup of cheese.

Divide the bean-onion mixture among the tortillas — spread it over cheese.

Fold each tortilla in half.

On a lightly greased 9-by-13-inch baking pan, place the tortillas with space in between and cover with foil.

Bake for 5 minutes until cheese is melted. Then fold each tortilla in half. Cover with the foil and bake 5 to 10 minutes longer.

While quesadilla is baking, in a bowl combine remaining onion, tomatoes, jalapeño, garlic, cilantro leaves, and lime juice. Mix well.

Remove the foil from pan.

Cut each tortilla into 4 pieces. Serve with a tablespoon of plain low fat Greek yogurt and tomato mixture.

Nutritional analysis per serving

Serving size: 4 pieces

  • Calories 301
  • Total fat 11 g
  • Saturated fat 6.5 g
  • Trans fat Trace
  • Monounsaturated fat 3 g
  • Cholesterol 21 mg
  • Sodium 496 mg
  • Total carbohydrate 31 g
  • Dietary fiber 7 g
  • Added sugars 0 g
  • Protein 18 g
  • Total sugars 5 g
  • Polyunsaturated fat 1 g
  • Potassium 455 mg
  • Calcium 369 mg
  • Magnesium 78 mg
  • Vitamin D 5 IU
  • Iron 2 mg
June 22, 2024