image of corn, black been and sweet potato quesadilla 682x408

NOURISH

Recipe: Corn, black bean and sweet potato quesadilla

  • 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
  • Sweet potatoes are a good source of manganese which is a necessary nutrient that aids your metabolism, bone development and vitamin absorption.

These days, grocery shopping can be an adventure. You may find occasional shortages of meat and poultry products due to the effects of COVID-19 on the food chain. That’s why it’s good to have some simple, non-meat protein go-to meals. This heart smart, low sodium recipe has 13 grams of protein. You can serve this quesadilla with salsa, guacamole, sour cream and cheese for added flavor and nutrients. Serves four.

Ingredients

2 tablespoons avocado or 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

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.

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.*)

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.

Enjoy warm.

Nutrition information

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