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Sweet Potato AND BLACK BEAN QUESADILLA
Sweet Potato AND BLACK BEAN QUESADILLA
Prep Time:
20 minutes
Cook Time:
25 minutes
Servings:
4
Total Cost:
$11.51
Ingredients
Ingredients
1 Tablespoon olive oil
1 sweet potato, peeled, diced
1 onion, diced
1 Tablespoon cumin (or taco seasoning)
1 red bell pepper, diced
1 can (15 oz.) black beans, drained and rinsed
1 can (15 oz.) corn, drained and rinsed
1 (5 oz.) bag spinach, torn or chopped
8 whole wheat tortillas
2 c. shredded cheddar cheese
Salt and pepper to taste
Directions
Directions
Heat a large skillet over med-high heat and add oil.
Add sweet potato, onion, and seasonings to the pan. Cover and stir occasionally.
Add bell pepper, black beans, and corn. Stir and cover.
Once potatoes are soft, fold in spinach and cover for a few more minutes, until spinach is wilted.
Remove mixture from skillet and place into a bowl.
Wipe pan out, and spray with non-stick spray.
Place the tortilla in the pan, add the mixture on top of the tortilla.
Top mixture with ½ cup cheddar cheese.
Place a tortilla on top and cook for 3 min. Flip tortilla carefully and cook for an additional 2 min, or until tortilla is golden brown and cheese has melted.
Repeat steps for the remaining 3 quesadillas
Tools Needed
Tools Needed
Cutting board
Knife
Large skillet
Spatula
Wooden spoon
Peeler
Allergens
Allergens
Wheat
Dairy
Tasks for Kids
Tasks for Kids
Grades K-3
Grades K-3
Tear spinach
Rinse beans and corn
Grades 4-8
Grades 4-8
Peel sweet potato
Cut veggies
Measure spices and cheese
Nutrition Information per serving:
Calories 874, Total Fat 62g, Saturated Fat 10.5g, Total trans fatty acids ~0.0g, Cholesterol 11.9mg, Sodium 876mg, Total Carbohydrate 57g, Dietary Fiber 7.6g, Sugars 5.2g, Protein 25.5g, Calcium 413mg, Iron 5.3mg, Potassium 707mg, Vitamin D 6.8IU
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Sweet Potato & Black Bean Quesadilla Eng.pdfPage updated
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