Bean, corn and courgette quesadillas

Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut

Photographer: Vanessa Levis

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The kids will love helping out with dinner prep when the results are delicious, cheesy quesadillas. They're also a healthier alternative to the more traditional quesadilla recipes, by using yoghurt instead of sour cream, and choosing lower-fat cheese.

Serves: 4

Time to make: 20 mins

Hands-on time: 10 mins

Ingredients

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8 gluten-free tortillas
400g can no-added-salt red kidney beans, rinsed, drained
1 cup (180g) no-added-salt corn sweetcornXkernels, drained
1 courgettezucchiniX, trimmed, finely diced
1 cup (120g) reduced-fat cheddar, grated
4 tablespoons low-fat plain yoghurt
2 large tomatoes, diced
60g mixed salad leaves
lime wedges, to serve

Instructions

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1 Sprinkle one tortilla with a quarter each beans, corn, courgette and cheese. Season with freshly ground black pepper, then lay another tortilla on top. Repeat with remaining tortillas and filling.

2 Lightly spray a large frying pan with olive oil and heat over medium-high heat. Add one quesadilla to pan and cook for 2 minutes or until golden. Carefully turn out onto a plate, then slide back into pan to cook on other side for 2 minutes or until golden. Transfer to plate and cover to keep warm. Respray pan and repeat with remaining quesadillas.

3 Cut quesadillas into quarters and arrange on serving plates. Top with yoghurt, diced tomato and salad leaves, then serve with lime wedges.

HFG tip

Swap the red kidney beans for black beans. You can also mash the beans into a paste to spread onto tortillas and help keep the filling intact.

Nutrition Info (per serve)

Calories 433cal

Kilojoules 1808kJ

Protein 22.5g

Total fat 9.8g

–Saturated fat 5.2g

Carbohydrates 55.8g

–Sugars 8.1g

Dietary fibre 12g

Sodium 208mg

Calcium 340mg

Iron 3.3mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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