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Quick Quesadilla

Quick Quesadilla
Makes: 6 Servings
Prep time: 20 minutes
Cook time: 15 minutes

Quesadillas, a popular menu item in Mexico, are made by folding a corn or flour tortilla in half and filling it with a variety of ingredients such as vegetables, cheese, beans, and meat. This recipe puts a twist on the traditional favorite by baking the quesadillas, instead of toasting them on a griddle or in a pan. This allows you to cook several at one time. Try topping these quesadillas with avocado, cilantro, or salsa.


2 1/4 cups Spinach, frozen, chopped (2 1/4 cups thawed and drained yields 1 1/2 cups)
1 cup Dark red kidney beans, canned, no salt added, drained and rinsed or kidney beans, dry, cooked
1 teaspoon Garlic powder
1/2 teaspoon Onion powder
1/4 teaspoon Chili powder
4 Whole-grain tortillas, 8″ (at least 51 gm each)
1 1/2 cups Mozzarella cheese, low-fat, shredded
Nonstick cooking spray


1. Thaw, drain, and squeeze excess liquid from spinach. Yields: 1 1/2 cups (7 1/2 oz.)
2. Preheat oven to 350 °F.
3. Place kidney beans in a small microwavable bowl.
4. Add garlic powder, onion powder, and chili powder.
5. Lightly mash beans by squeezing using gloved hands (at least 50% of the beans should appear whole). Be careful not to over-mash beans.
6. Heat in microwave for 1 minute. Stir with a spoon.
7. Prepare quesadillas:
a. Place half of the tortillas on a baking sheet. Spread 3/4 cup of spinach on each tortilla. Top each with 3/8 cup of bean mixture and 3/4 cup of cheese.
b. Place remaining tortillas on top.
c. Spray outside of filled quesadillas with nonstick cooking spray.
8. Bake for 15 minutes. Heat quesadillas to an internal temperature of 140 °F or higher for at least 15 seconds.
9. Cut each quesadilla into 6 wedges.
10. Serve 2 wedges or 1/3 quesadilla.
Optional: Serve with sliced or mashed avocado, cilantro or salsa.
Critical Control Point: Hold at 140 °F or higher.


CACFP Crediting Information:
2 wedges (1/3 quesadilla) provides Legume as Meat Alternate: 1 1/2 oz. equivalent meat alternate, 1/4 cup vegetable, and 1 oz. equivalent grains OR Legume as Vegetable: 1 oz. equivalent meat alternate, 3/8 cup vegetable, and 1 oz. equivalent grains.

Tips for Soaking Dry Beans
1 lb. dry kidney beans = about 2 1/2 cups dry or 6 1/4 cups cooked beans.
Overnight Method: Add 1 3/4 qt. cold water to every 1 lb. of dry beans. Cover and refrigerate overnight. Discard the water. Proceed with recipe.
Quick-Soak Method: Boil 1 3/4 qt. of water for each 1 lb. of dry beans. Add beans and boil for 2 minutes. Remove from heat and allow to soak for 1 hour. Discard the water. Proceed with recipe.

Tips for Cooking Dry Beans
Once the beans have been soaked, add 1 3/4 qt. water for every lb. of dry beans. Boil gently with lid tilted until tender, about 2 hours. Use cooked beans immediately.
Critical Control Point: Hold for hot service at 140 °F or higher or chill for later use. To chill, cool to 70 °F within 2 hours and to 40 °F or lower within an additional 4 hours
For a quantity recipe that yields 25 or 50 servings see:

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