DA

Red Bean Quesadilla

Opskriften er på engelsk. Næringsindhold og spørgsmål er oversat.

Whole grain tortillas filled with mashed red beans, spinach, cheese, and avocado are heated until and warm, melted, and golden brown.

326kcal pr. portion
18 gprotein
48 gkulhydrat
9 gfedt
4portioner (1/2 quesadilla)

Forberedelse: 20 min · Tilberedning: 20 min

Ingredienser

  • 4 8-inch whole wheat tortilla
  • 1 cup frozen spinach (thawed and squeezed to remove excess liquid) næringsindhold
  • 1/2 cup shredded Monterey Jack or Cheddar cheese næringsindhold
  • 1 avocado (peeled pitted chopped) næringsindhold
  • 1 can 15.5 ounce low-sodium red kidney beans (drained and rinsed with cold water) næringsindhold
  • garlic powder or dry herbs (optional)

Links til "næringsindhold" går til den nærmeste generiske fødevare på FoodFactly, pr. 100 g.

Næringsindhold pr. portion

NæringsstofPr. portion% DV
Kalorier 326 kcal
Fedt i alt 9 g 12 %
Mættet fedt 5 g 25 %
Kolesterol 22 mg 7 %
Natrium 509 mg 22 %
Kulhydrat i alt 48 g 17 %
Kostfibre 11 g 39 %
Sukkerarter i alt 3 g
Tilsat sukker 0 g 0 %
Protein 18 g 36 %
D-vitamin 0 µg 0 %
Calcium 280 mg 22 %
Jern 4 mg 22 %
Kalium 596 mg 13 %

Næringsanalyse pr. portion som offentliggjort af USDA med opskriften. % RI: procent af FDA's referenceindtag for voksne.

MyPlate-fødevaregrupper pr. portion

  • Grains: 2 ounces
  • Vegetables: 1 cup

Fremgangsmåde

  1. Using a fork, mash beans in a bowl until slightly chunky. Add no-salt seasonings such as garlic powder and dried or fresh herbs, if desired.
  2. Place 1 tortilla on a plate and top with half the mashed beans.
  3. Top the beans with 1/2 cup of the spinach.
  4. Top the spinach with half the cheese.
  5. Top the cheese with half the avocado. (optional)
  6. Put the other tortilla on top of the avocado, gently pressing it down so the top half sticks.
  7. Repeat with the remaining 2 tortillas.
  8. Place a nonstick skillet on the stove over medium and heat until warm, then place 1 quesadilla in the dry skillet. Cook until golden brown, about 1 to 2 minutes on each side. (Or put the plate in the microwave and heat until the cheese melts, about 45 seconds.)
  9. Repeat with the remaining quesadilla.
  10. Cut each quesadilla into quarters. Serve warm.

Noter

Black beans or white cannellini beans can be used instead of kidney beans. Learn more about: Spinach Avocados

Kilde

USDA Center for Nutrition Policy and Promotion

Offentliggjort på USDA MyPlate Kitchen (www.myplate.gov/recipes/red-bean-quesadilla, lukket af USDA i januar 2026; arkiveret kopi). Et værk fra den amerikanske føderale regering, i det offentlige domæne.

Generel ernæringsinformation, ikke medicinsk rådgivning.

Ofte stillede spørgsmål

Hvor mange kalorier er der i Red Bean Quesadilla?

En portion har 326 kcal. Opskriften giver 4 portioner (1/2 quesadilla hver).

Hvor meget protein er der i Red Bean Quesadilla?

18 g protein pr. portion med 48 g kulhydrat og 9 g fedt.

Hvor lang tid tager det at lave Red Bean Quesadilla?

Ca. 40 minutter i alt.

Hvad skal jeg bruge til Red Bean Quesadilla?

6 ingredienser: 4 8-inch whole wheat tortilla, 1 cup frozen spinach (thawed and squeezed to remove excess liquid), 1/2 cup shredded Monterey Jack or Cheddar cheese, 1 avocado (peeled pitted chopped), 1 can 15.5 ounce low-sodium red kidney beans (drained and rinsed with cold water) og garlic powder or dry herbs (optional).