Kate’s Quick Quesadillas

Patapsco Middle School

By: Kate Rocheleau, 7th Grade

During the school week, we don’t have a lot of time for dinner with homework and after-school activities so I created this quick and easy recipe I can make all by myself using healthy ingredients.  Even my twin sister who is kind of a picky eater loves these!  Also, we don’t eat any animal products at my house, but I’ve provided alternatives in case you do.




Prep time: 10 minutes

Cooking Time: 15 minutes

What you need:
• 1 15-oz. can black beans, drained & rinsed
• ½ cup canned whole kernel corn, drained (can also use frozen)
• ¼ cup roasted red peppers from a jar, finely chopped
• 1 T lime juice (juice from half of a lime)
• 1 tsp. ground cumin
• ½ tsp. sea salt
• ¼ tsp. smoked paprika
• 4 soft-taco size whole wheat tortillas
• 1 cup (4 oz.) dairy-free cheese shreds (such as Daiya) or reduced-fat grated cheddar cheese
• ½ cup dairy-free sour cream (such as Tofutti) or reduced-fat sour cream
• ½ cup salsa of choice (I like medium)
• 1 ripe avocado, sliced lengthwise
• ¼ cup cilantro, chopped

What you do:
1. Place black beans in a medium mixing bowl and mash roughly with the back of a fork. Add next 6 ingredients (corn through smoked paprika) and stir to combine.
2. Heat an 11-inch square non-stick griddle over medium heat. (If you don’t have a griddle, you can use a large skillet or sauté pan too.) Place one tortilla on the griddle, and working quickly, spread 1/3 cup of filling on half of the tortilla. Sprinkle with 2 T cheese and fold empty half of tortilla over filling with tongs. Cook until golden brown, about 2-3 minutes on each side. Repeat with remaining tortillas, filling, and cheese. I can cook two quesadillas on my griddle at a time.
3. Using a spatula, remove quesadilla to a cutting board and cut into 4 equal triangles. Arrange on plate and top with 2 T sour cream, 2 T salsa, ¼ of avocado and 1 T cilantro.

Yield: 4 small or 2 large servings

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