As a Nutrition and Dietetics major, I have a love for all foods. I am a firm believer that all foods can fit in the diet. One of the best lessons I have learned as a nutrition major is how to make some of my favorite foods in a more nutritious way. Don’t get me wrong, I will never pass up pizza or french fries, but when I am cooking meals during the week at home, I like to incorporate meals that are made of nutritious ingredients. Many classic recipes can be high in saturated fats and salt, so sometimes I tweak traditional recipes and replace certain ingredients with more beneficial nutrients.
For as long as I can remember, I have always loved Mexican food. My favorite part of going to a Mexican restaurant is the chips and salsa as soon as you sit down! Now that we are stuck inside and cannot go to our favorite restaurants, it is the perfect opportunity to make our favorite foods from home. When I want to make Mexican food at home, I usually make tacos or quesadillas. Tacos and quesadillas are delicious, but they can become high in calories and fat when they are filled with a ton of cheese and topped off with more fatty foods such as guacamole or sour cream.
I have been looking for the perfect way to make a more nutritious quesadilla recipe since I have been home in quarantine. Luckily, one of my best friends was able to share this recipe with me and it is amazing! Most of the ingredients can be found in the pantry such as sweet potatoes and black beans.
BLACK BEAN SWEET POTATO QUESADILLAS
Makes 2 quesadillas
Ingredients:
- 1 small sweet potato
- 1 tsp chili powder
- 1 tsp cinnamon
- ½ tsp cumin
- Salt
- 1 tsp extra virgin olive oil
- ⅓ yellow onion
- 5 oz. black beans rinsed and drained (low-sodium if you have!)
- 2 tortillas (whole wheat preferred)
- ½ cup lite cheese of your choice (Cheddar, Mexican)
- Sour cream (or plain greek yogurt in place of sour cream for dipping)
- Salsa
Directions:
- Cut potatoes into 1-inch chunks. Place in a large saucepan, cover with water, then bring to a boil
- Continue boiling until the potatoes are fork-tender (about 8-9 minutes)
- Remove pot from heat and drain potatoes
- Stir in the spices (chili powder, cinnamon, cumin, salt)
- Meanwhile, heat the olive oil in a large pan
- Add the onion until it begins to soften and then add in the sweet potato in beans
- Heat another skillet on medium heat and coat with cooking spray. Place a tortilla on the skillet
- Add half of the vegetable mixture onto one half of the tortilla and sprinkle with cheese
- Fold the empty half of the tortilla over the top
- Cook until the bottom side is browned and then flip to the other side
- Remove from heat when the second side is browned and crispy and serve.
