REFRIED BEAN QUESADILLAS (V)

Servings: 2

Prep Time: 17 minutes

Nutritional values per serving:

calories 356, protein 20.4g, fat 6.7g (saturated 2.6g), carbs 46.8g (sugar 3g), sodium 2.27g

INGREDIENTS

• 1 can (400g) refried beans
• 3 spring onions, sliced in ½cm pieces
• chipotle sauce (e.g. Tabasco) or other hot sauce, to taste
• ½ tsp smoked paprika
• small handful (15g) coriander, chopped
• 40g frozen sweetcorn, thawed
• 2 medium wholewheat tortillas
• 70g reduced-fat Mozzarella cheese, grated

METHOD

• Add the beans, spring onions, chipotle sauce, paprika, coriander and corn to a bowl and mix.
• Spread the bean mixture over two of the tortillas, leaving a 1cm border. Scatter over the cheese and top with another tortilla. Gently press them together.
• Heat a non-stick pan on medium-high heat. Spray the pan with olive oil cooking spray.
• Cook each quesadilla in the pan for 1 – 2 minutes on each side, or until the tortilla is golden and crisp.
• Before flipping the quesadilla, give the top tortilla a spray of olive oil cooking spray. If you are confident you can flip the quesadilla using a large spatula. Alternatively, place a dinner plate (that is slightly smaller than the pan) over the quesadilla. Holding the plate down firmly and with a firm grip on the handle, confidently flip the pan over. Slide the quesadilla from the plate back into the pan and cook for a further 1 – 2 minutes, or until golden, crisp and the cheese melted.
• Remove from the pan and allow the quesadillas to cool for a minute or two before slicing into wedges.

CLICK HERE TO GET THE MENU

ABOUT PAUL WALLACE Personal trainer of 15 plus years and creator of FT-Fit one of Glasgow’s largest fitness classes

For other ideas also try BBC good food