Black Bean Chicken Quesadilla

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Tortillas and black beans are great foods to keep on hand. Goat cheese ranks high as well, simply because it complements our standard routine of quick skillet dinners. Soft forms of goat cheese are only moderately high in fat with 4-6 grams of fat per ounce and provide a good source of protein and calcium.

When goat cheese isn’t available, try low-fat ricotta cheese, reduced-fat vegetable cream cheese or a 2% milk, shredded Mexican cheese blend. There’s also the option of adding 2-3 pieces of sun-dried tomatoes to each quesadilla. Or skip the cheese and add a generous amount of spinach to the filling.

Ingredients:

  • 12 oz. skinless, boneless chicken breast halves or tenders
  • 1/4 c. lime juice
  • 1/4 c. orange juice
  • 1 T. oregano
  • 1/2 tsp. cumin
  • 1 tsp. minced garlic
  • 1/4 c. chopped onion
  • 1-2 tsp. olive oil
  • 1/2-1 c. black beans
  • 4 flour tortillas
  • 1/2 c. soft goat cheese

Preparation:

Cut chicken into 1-inch strips; place in a medium bowl. Add juices. oregano, cumin, garlic and onion, stirring to coat and marinate for a few minutes. Add mixture to hot, lightly coated with olive oil, skillet. Saute until chicken is no longer pink, about 10 minutes. Stir in black beans and saute until warm. Set aside. Spread each tortilla with 2 tablespoons goat cheese. Top with chicken and bean mixture, evenly divided. Fold tortillas and return to the skillet, adding more oil as desired. Grill quesadillas on each side for about 2 minutes, or until browned.

Serves 4

Nutritional Information Per Serving: Calories: 439; Fat: 11g; Protein: 32g; Carbohydrates: 50g; Fiber: 4g; Sodium: 550mg