Posts tagged ‘sweet potato’

April 21, 2011

Sweet Potato Black Bean and Spinach Quesadilla

This is – hands down – the best quesadilla I’ve ever had!

I had grown weary of quesadillas, the vegetarian versions always have too much cheese and limp soggy squishy vegetables all folded into a greasy tortilla.

This version is light, healthy, delicious and a great dinner for one! Sweet potatoes are one of my favorite ingredients – they are considered one of the healthiest vegetables in the world, and are so flavorful!

Ingredients:

  • 1 small sweet potato
  • 1 tortilla – I recommend Mission’s Jalapeno & Cheddar
  • about 1/2 can of black beans
  • 1/3 cup shredded extra sharp cheddar cheese
  • spinach, a few handfuls
  • cooking spray

Necessary condiments:

  • medium/hot salsa  (I love trader joe’s fresh hot salsa)
  • sour cream
  • fresh guacamole (it is a good idea to ALWAYS have an avocado laying around)
  • A couple of slices of lime
  • and of course you can always spice it up with fresh jalapeno slices, crushed red pepper, or a spicy tomatillo salsa verde :-)

Directions:

1) Stab sweet potato with a fork, and cook in microwave until soft, let cool
2) Grate cheese – you’ll almost never ever see me using pre-shredded cheese because it doesn’t have enough flavor, and is usually dry and bland.
3) Cook spinach on low heat with a very minimal amount of olive oil, just a drop will do! The spinach will cook down drastically (and quickly!)
4) Mash up sweet potato – you can cut it in half and spoon out the flesh, or mash it with the skin on if you prefer.
5) Spray pan with non-stick cooking spray (or use butter), and place tortilla face down – pan should be at medium heat.
6) Spread sweet potato on one half of tortilla (this is how I prevent over-stuffing of my quesadilla), add spinach and black beans. After about 3 minutes add cheese and close quesadilla. It will cook quickly – about 4-5 minutes on each side, max.
7) Once the tortilla is crispy, remove quesadilla, slice and eat with the above-mentioned delicious accompaniments! Fresh lime juice really helps to bring it all together!
*I mixed all extra sweet potato and black beans together and it made a great snack for the rest of the week  :-)

nutritionally speaking:
excellent source of dietary fiber, vitamins A, B6, C, E, K,  potassium, zinc, thiamin (vitamin b1), folate, calcium, iron, manganese, protein

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