Black Bean Quesadilla With Tofu or Chicken

By
Jennifer Iserloh

Just because you’re worried about your heart doesn’t mean you have to let go of your favorite Mexican dishes. This cheesy Mexican choice is filled with heart-healthy beans.

Yield: 4 servings

Ingredients
1 14 oz. package of extra firm tofu or 2 skinless, boneless chicken breast
1 1 oz. package of taco seasoning, without MSG
1 Tbsp olive oil
1 15 oz. can of black beans, drained, well rinsed
1 cup low-sodium vegetable or chicken broth
Nonstick cooking spray
4 (9-inch) whole wheat soft tortillas
4 oz. part-skim mozzarella, grated

Directions
If you plan on using the tofu, place it in a large colander inside the sink. Set a heavy sauce pot directly on top of the tofu. Allow to drain 20 to 25 minutes until the tofu has shrunk slightly in size and a lot of the moisture has trained off. Cut into one-inch cubes and set aside. If using chicken, cut into one-inch strips.

Heat a large skillet over high heat. Add the oil and the tofu or chicken. Sprinkle taco seasoning over the tofu and reduce the heat to med-high.

Cook the tofu with the spices for three-four minutes, flipping occasionally with a spatula. Reduce the heat slightly if the spices begin to burn. Add the beans and the vegetable broth and simmer for 10 minutes or until the liquid reduces and a sauce begins to form.

Preheat the oven to 400° F. Cover a baking sheet with foil. Spray one side of half the tortillas with cooking spray and lay on the baking sheet. Divide cheese amongst the tortillas and spoon the tofu mixture over the cheese. Place the remaining tortillas on top and coat with cooking spray.

Bake in the oven for 10-15 minutes or until the tops are golden and the cheese has melted. Serve immediately.

Nutrition facts (per serving) serving size 1 chicken breast, one cup of salad: calories 280, protein 17 g, carbohydrates 26 g, fat 12 g (saturated fat 4 g), cholesterol 15 mg, fiber 4 g, sodium 663 mg

Recipe courtesy of Jennifer Iserloh, the Skinny Chef.

Published
April 2013