By Anthony J. Sepe
Each Sunday, I thank my readership for their loyalty and dedication to my blog, by providing a healthy recipe. To those that know, this is a healthy repeat, but for those that are unaware and are new to the blog, this is my way of “giving back.” It is also a way to “Pay it Forward.” Each Sunday, not only will you have a healthy recipe, but you will have an expert in the field of dietetics, food and nutrition, provide the healthy recipe to you. It is my pleasure to provide for you this week, my colleague Melissa Schisler, and her recipe: Broccoli Bean Quesadillas.
Melissa Schisler, RD, CD, LMP
Melissa is a registered dietitian, massage therapist, and writer in New York City. She provides counseling for clients on how to incorporate nutrition and physical activity for a fit and healthy lifestyle. She specializes in nutrition therapy for gluten intolerance, weight control, blood pressure, cholesterol, and diabetes. Her goal is to tailor her nutrition sessions to meet each person's individual wellness goals. For more information, visit her website at www.nutritionmassage.com
© Broccoli Bean Quesadillas
Developed and reprinted with permission from Melissa Schisler
Broccoli Bean Quesadillas
- 1 cup of canned black beans, rinsed
- ¼ cup salsa
- 4 oz part skim mozzarella cheese (1 cup grated)
- 1 cup fresh broccoli, finely chopped
- 8- 6-inch corn tortillas
- Pam cooking spray
In large mixing bowl, mash beans with a fork. Mix in salsa, cheese, and chopped broccoli. Coat frying pan with cooking spray and heat pan over medium heat. Lay tortilla flat in pan, spread ~1/3 cup of the bean filling on the tortilla, and top with another tortilla. Compress the tortillas down with a spatula and cook for 3-4 minutes on each side, until lightly browned and cheese has melted. Remove from pan and repeat with remaining tortillas. Makes 4 servings.
*This is an easy snack or vegetarian entree, high in fiber and iron while still low in fat.
Each Quesadilla = 320 calories
30 g carb
7.5 g fiber
10.5 g protein
6 g fat
Melissa Schisler RD,CD,LMP
Body Essentials Nutrition & Massage
"An integrated approach to reaching your wellness goals."
Thank you for reading and enjoy!