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Corn, black bean and sweet potato quesadilla

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    Corn, black bean and sweet potato quesadilla Heart Smart Low Sodium

    This quesadilla contains 13 grams of protein, which counts for two of your daily servings! Your body needs protein for a healthy immune system and for building muscle too! 

    Ingredients

    2 tablespoons avocado oil (You can also use canola oil.*)
    1 small onion, diced
    3 cloves garlic, minced
    3 cups peeled grated sweet potatoes (about 1 pound unpeeled)
    1 teaspoon chili powder
    1 teaspoon ground cumin
    1 tablespoon dried parsley flakes
    1 15-ounce can low-sodium black beans, drained (Do not rinse.)
    1 cup frozen corn, thawed
    4 8-inch whole-grain tortillas
    nonstick cooking spray

    Directions

    1. In a large skillet, heat oil over medium heat. Add onion and garlic. Stir. Cover and cook for 8 minutes, stirring often. Add sweet potatoes, chili powder, cumin and parsley. Stir. Cover and cook for 10 minutes, stirring often. Stir in beans and corn and cook for 1 minute or until heated through.

    2. Spread ¼ of the filling on one-half of each tortilla. Make sure to leave a ½-inch border around the edges without filling. Fold each tortilla, pressing the edges together. (If the edges don’t stick together, brush oil around the inside edge.*)

    3. Spray a large skillet with nonstick cooking spray. Heat skillet to medium-high heat. Add quesadillas and cook for 2 to 3 minutes, turning halfway through. Quesadillas are ready when tortillas are slightly browned.

    4. Enjoy warm.

    Makes 4 servings

    Recipe contains: wheat

    Carb choices per serving:

    *Option not included in nutrition facts.

    Vegie quesadilla

    Serve this quesadilla with salsa, guacamole, sour cream and cheese for added flavor and nutrients.*

    Nutrition Facts