Sunday, July 2, 2017

Cheese and Bean Quesadilla


You want your kids to eat healthy food? This recipe is a winner because it's simple, healthy and so familiar. Subbing with whole wheat tortillas adds protein. This is one of those quick throw together comfort foods that packs in the protein and fiber.
(Makes about one large serving)

2 whole wheat tortillas
1/4 cup shredded vegan cheddar cheese
1/3 cup Cannellini beans, rinsed and drained
Salt to taste
Barbecue sauce for dipping (recipe follows)


For the barbecue sauce:

3 tablespoons ketchup
2 teaspoons vegan Worchester sauce
1/2 teaspoon prune baby food
1/2 teaspoon orange juice
Dash of cinnamon 


1. Mix all of the ingredients together. Keeps well in the refrigerator.


For the quesadilla: 

1. Place one of the tortillas on a work surface and cover with the beans. 

2. Lightly mash the beans and spread them to the edges of the tortilla. 

3. Sprinkle with salt (if desired) and cheese.  

4. Heat a large frying pan to medium heat. Spray with cooking spray and place the tortilla in the skillet (tortilla side down). Top with remaining tortilla. 

5. Cook on each side for 2-3 minutes (spraying the second side with cooking spray before you flip it).  

6. Slice into wedges and serve with barbecue sauce as a dip.

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