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Nutritional Recipes

Sweet Potato and Black Bean Quesadillas

Written by COA Nutrition Team On May 3, 2018

Get the fiesta started with this delicious nutrient-packed version of a Mexican favorite! Happy Cinco!

INGREDIENTS

  • 2 Tbs. vegetable oil
  • 1 small red onion, finely chopped (1 cup)
  • 2 cloves garlic, minced (2 tsp.)
  • 3 cups grated sweet potatoes
  • 1 cup fresh or frozen corn kernels
  • 2 tsp. ground cumin
  • 2 tsp. fresh chopped cilantro
  • 1/2 tsp. dried oregano
  • 4 8-inch flour tortillas

DIRECTIONS

  1. Heat oil in large skillet over medium heat. Add onion and garlic, and season with salt, if desired. Cook, covered, 
8 minutes.
  2. Add sweet potatoes, cumin, and oregano; Cover and cook for 
10 minutes, stirring often. Stir in corn and beans, cook for 1 minute, or until heated through. Add the cilantro and season with salt and pepper to taste.
  3. Spread 1/2 cup filling on one-half of each tortilla, leaving 1/2-inch border around edges. Fold tortillas to enclose filling. (If a tortilla’s edges don’t stick together, brush some oil along bottom inside edge.)
  4. Coat large skillet with cooking spray, and heat over medium heat. Cook quesadillas in skillet 2 to 3 minutes, turning once.
  5. Serve it warm topped with salsa and guacamole.

Tips of the Month MOBILE

Planning Ahead Tip of the Month

“Embrace Leftovers”

I’m always shocked when people tell me they “don’t like leftovers”. Leftovers are a busy person’s best friend! Cook once and eat three or four times? Sign me up! Of course, not everything is delicious leftover. Cooked fish is better off made into fish cakes or added to a salad than reheated. Leftover cooked greens can be mushy. Salads that are pre-tossed with dressing get wilted and slimy.

But many things are delicious leftover. Soup, chili, cooked chicken, beef or pork, curry, and casseroles are all fantastic the next day. Some dishes even taste better when the flavors have had a chance to meld.

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