Page 49 - JG Performance June Recipe Book
P. 49
Black Bean and Corn Quesidillas
INGREDIENTS
400 gram tin black beans, drained and rinsed 130 grams sweet corn
60 grams salsa
2 teaspoons taco seasoning
A handful fresh coriander, chopped 130 grams cheddar cheese, grated 8 tortilla wraps
SERVES: 4
TOTAL TIME: 15 minutes
INSTRUCTIONS
In a medium bowl, combine the beans, sweet corn, salsa, taco seasoning and coriander.
Heat a large frying pan over a medium heat and place one tortilla in it. Layer the tortilla with the bean mixture and the cheese before placing a second tortilla on top. Press down on the tortillas firmly before leaving to cook. Once the bottom tortilla has turned golden brown flip the quesadilla and repeat, by which point the cheese filling should have melted.
To serve, cut the tortillas into quarters and enjoy with your favourite Mexican condiments such as sour cream, guacamole and hot sauce.
Studies have found that a diet high in dietary fibre, especially from bean and legume sources, is protective against mortality due to heart disease, cardiac arrest and stroke.
MACROS PER PORTION
CALORIES 330 PROTEIN 31 CARBS 50 FATS 8 FIBRE 12
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