Quinoa Sweet Potato Quesadillas
1 sweet potato (about 6 oz)
1/3 cup quinoa (dry)
1/4 of a large onion, chopped
1 clove garlic, minced
7 oz crushed tomatoes (canned)
1/2 cup black beans (canned)
2T green chilies (diced)
shredded cheddar
salsa
4 small tortillas
1. Preheat oven to 350 degrees. Place aluminum foil on a baking sheet and spray with nonstick spray.
2. Peel and cube the sweet potato. Place on the baking sheet in the oven and bake for 20 minutes.
3. While the potato is baking, place the quinoa and 2/3 cup water in a sauce pan with a lid. Bring to a boil and simmer for 15 minutes.
4. While those are cooking, place black beans in a bowl and mash with an immersion blender (or put in a food processor). I don't like beans, so I do this to hide them. If you like them, you can skip the mashing step. :)
5. When the sweet potato is done, place pieces in a bowl and mash with the immersion blender until smooth. When the quinoa is done, just set aside for now.
6. In a medium skillet, either spray heavily with nonstick spray, or add a couple teaspoons of olive oil. Add the onions to the pan and let cook for about 4 minutes. Add the garlic and let cook 1 minute more.
7. Add the beans, green chilies, and tomatoes. Stir together, then add the quinoa and sweet potato. Stir until blended and then let cook for a few minutes. Remove from heat.
8. Next preheat a large skillet or a griddle. Spray with nonstick spray.
9. Place 2 tortillas on the griddle. Flip after a few minutes, when they start to puff up.
10. After you flip, place half the sweet potato mixture on each of the tortillas. It's a lot of filling. Place 2-3 Tablespoons of shredded cheese on top.
11. Place the remaining tortillas on top. Using a large turner, carefully flip the quesadillas over to cook the second tortilla.
12. When cooked, cut into quarters and serve with 2 Tablespoons of salsa. YUM!
Sorry for the not-so-great picture!
Assuming this serves 2 (although you probably could use half the filling and serve 4 if you wanted), each one has approximately:
420 calories
25.1g protein
11.7g fat
69.7g carbs
21.4g fiber
Wow, that's a lot of fiber! :) The fiber will depend on your tortillas. I used the small La Tortilla Factory Smart & Delicious Low Carb/High Fiber tortillas. They have 7g of fiber each.
2 comments:
I'm going to try this, it sounds very healthy kind of a new take on a sloppy Joe.
That's a great idea! I bet this would taste great on a whole grain bun. Or even just wrapped in a tortilla, sprinkled with the cheese and salsa, like a taco.
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