Edamame, Black Bean & Corn Quesadillas with Lime Crema
This easy to make healthy family meal is high is vitamins, minerals, and fiber.
Nonstick cooking spray
2/3: cup fat-free sour cream
1: teaspoon finely shredded lime peel
3: teaspoons lime juice
½: teaspoon honey
1 cup frozen sweet soybeans (edamame), thawed:
½ cup canned no-salt-added black beans, rinsed and drained
1 cup frozen whole kernel corn, thawed
1/3 cup chopped green onions
1 teaspoon ground cumin
Pinch ground black pepper
4: 8 inches fat-free flour tortillas
¾ cup shredded reduced-fat Monterey Jack or cheddar cheese (3 ounces)
1/3 cup snipped fresh cilantro
1.Preheat oven to 425 degrees F. Lightly coat a large baking sheet with cooking spray; set aside. For crema, in a small bowl combine sour cream, the 1 teaspoon lime peel, 2 teaspoons of the lime juice, the honey, and salt.
2.For the crema, in a medium bowl combine soybeans and black beans. Use a potato masher to coarsely mash the beans, leaving some of them whole. Add half of the crema, the corn, green onions, cumin, pepper, and the remaining 1 teaspoon lime juice.
3.Arrange tortillas on a work surface. Sprinkle cheese over half of each tortilla. Top cheese with corn-bean mixture. Sprinkle evenly with cilantro; fold unfilled halves of tortillas over filled halves, making half moon shapes.
4.Arrange quesadillas on prepared baking sheet. Lightly coat tops of quesadillas with cooking spray. Bake about 8 minutes or until lightly golden. Transfer to a cutting board. Cut each quesadilla into three wedges. Serve with the remaining crema; if desired, sprinkle with additional lime peel.
Makes: 4 servings
Fat: 8 g
Protein: 18 g
fiber: 6 g
sugar; 7 g