Sweet Potato and Black Bean Quesadillas with Jane and Ann

cheese

🥗Healthier: nutritional yeast

💰Cheaper: processed cheese

Nutritional yeast adds flavor with fewer calories.

tortillas

🥗Healthier: whole wheat tortillas

💰Cheaper: corn tortillas

Whole wheat adds fiber, corn tortillas are often less expensive.

Introduce the dish and ingredients.

Add about 1 cup of leftover rice into a bowl.

Add cooked sweet potato into the bowl, squeezing it in as a binder.

Discuss the importance of reading labels on refried beans, then add fat-free vegetarian refried beans into the mixture.

Add black beans into the mixture, emphasizing that kids love them.

Optionally add chopped kale into the mixture, suggesting to cook it ahead for better incorporation.

Add chopped scallions for color and flavor.

Add cilantro to taste, mentioning that it's optional.

Stir the mixture well to combine all ingredients.

Prepare the tortilla or wrap, recommending a specific brand of sprouted grain tortillas.

Fill the tortilla with the mixture, adjusting the amount based on preference.

Cook the filled tortilla in a skillet until browned and warm, then flip it to cook the other side.

Once cooked, cut the quesadilla open to show the filling.

Serve with various salsas and guacamole, suggesting options like corn salsa or mango salsa.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens