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Black Bean & Vegetable Quesadillas
Makes 6 servings; 1 quesadilla each serving
INGREDIENTS
1 15-ounce can black beans, no salt added
2 cups softer diced vegetables (summer squash, zucchini, mushrooms)
1 Tablespoon vegetable oil, divided (save ½ for tortillas) or vegetable oil cooking spray
1 10-ounce can diced tomatoes and green chilies, undrained
1 packet taco seasoning, less-sodium
Whole wheat tortillas
1½ cups shredded cheese
DIRECTIONS
Wash your hands well with soap and warm water for at least 20 seconds.
Rinse and drain beans.
Rinse and dice vegetables like summer squash, zucchini, and/or mushrooms.
Coat large skillet with oil, heat over medium heat and add diced vegetables. Cook vegetables while stirring for 3 to 4 minutes.
Add drained beans, diced tomatoes and green chilies with liquid, and taco seasoning. Stir the mixture as needed for about 5 minutes. If the mixture is watery after the first couple of minutes, increase heat to medium-high to reduce some of the water. Remove the mixture and set aside.
Coat a second medium to large skillet with oil, heat over medium heat and add a tortilla.
Add ¼ cup cheese and ¼ cup bean and vegetable mixture in the middle of the tortilla and fold with a turner or spatula. Push flat to even out ingredients and form the quesadilla. Cook until tortilla is golden brown. Remove from skillet and repeat steps until desired number of quesadillas is prepared.
Refrigerate leftovers within 2 hours.
Contents from 2022 HappyHealthy, Mississippi State University Extension Service and Mississippi Department of Human Services.
One Pan Fajitas
Makes 7 servings, 1 cup per serving
INGREDIENTS
1 pound boneless, skinless chicken breasts
3 bell peppers, medium
1 onion, medium
¼ cup oil
2 teaspoons chili powder
1 teaspoon garlic powder
1 teaspoon salt
1 teaspoon black pepper
Pinch chili pepper flakes (optional)
DIRECTIONS
Preheat oven to 400°F.
Wash your hands well with soap and hot water.
Line a baking pan with aluminum foil and coat with cooking spray.
Slice or filet the chicken breast in half lengthwise. Cut into 1/4- inch wide strips and place on baking pan.
Wash hands well with soap and hot water after handling raw chicken.
Sanitize cutting board and knife used to slice chicken.
Wash bell pepper and cut into thin strips.
Peel onion and cut into thin strips.
Add bell pepper and onion strips to the baking pan.
Drizzle oil over chicken and vegetables.
Mix together spices and sprinkle over chicken and vegetables and toss to coat evenly with seasoning. Spread chicken and vegetables on baking pan in a single layer.
Bake 25 minutes until chicken is fully cooked.
Serve with flour tortillas and your favorite fajita fixings.
Refrigerate leftovers within 2 hours.
Contents from 2022 HappyHealthy, Mississippi State University Extension Service and Mississippi Department of Human Services.