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Category
Main Dishes
Title

Corn tortilla quesadillas

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ID
Serves
Serves:
4
Serving Size
Serving Size:
1 quesadilla
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Ingredients

Ingredients

8 corn tortillas
1/2 cup frozen or canned corn
1/2 cup canned black beans
2∕3 cup shredded part-skim mozzarella cheese or shredded reduced-fat cheddar cheese    
Optional: Non-stick cooking spray
Optional: Salsa and/or sour cream or greek yogurt
 

Directions

Directions

  1. Spread 1/4 of the corn, black beans, and cheese on a tortilla. Top the mixture with another tortilla. Repeat until you have four assembled quesadillas.
  2. Heat a fry pan or skillet over medium heat. Spray with cooking spray if needed.
  3. Fry a quesadilla until the cheese melts and the bottom is crispy.
  4. Flip the quesadilla and cook until the bottom is crispy.
  5. Repeat with the remaining quesadillas and serve with salsa and/or sour cream or greek yogurt.
     
Tips and Variations
Tips and Variations
  • Quesadillas are a great dish to get children to eat their vegetables. Add other finely chopped vegetables, such as onions, bell peppers, cooked potatoes, greens, or summer squash that you have on hand.
  • Serve the quesadillas with a garden salad for a complete meal.
  • Let your children help you prepare this recipe. Older children can open cans, shred cheese, and chop any additional vegetables you want to add. Younger children can help assemble the quesadillas. Or set up the ingredients assembly-line-style, and have each child create his or her own quesadilla.
     
Nutritional Info

Nutritional Info

Serves 4
Amount per serving
Calories
154
Total Fat
4.5 g
Saturated Fat
2 g
Cholesterol
10 mg
Sodium
234 mg
Total Carbohydrates
20.9 g
Dietary Fiber
2.8 g
Total Sugar
1.2 g
Protein
8.5 g
Allergens:
Dairy
Soy
Comment
Corn tortilla quesadillas
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Time to make
Time to make:
5 minutes preparation; 20 minutes cook time
Recipe Credit
Recipe Credit:
University of Minnesota Extension Center for Family Development staff
Category
Category:
Main Dishes

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