Chicken Quesadillas and Refried Black Beans

Meal Time - 25 minutes / Serves 4

Cooking Sequence

Prepare quesadillas and begin to bake - 15 minutes
Prepare black beans and serve - 10 minutes



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Chicken Quesadillas
Refried Black Beans
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Chicken Quesadilla and Refried Black Beans

Chicken Quesadillas

Ingredients
1 (20-ounce) bag frozen diced chicken breast
1 (10 3/4-ounce) can Cheddar cheese soup
1/2 cup salsa
10 (8-inch) flour tortillas

Steps
1. Preheat oven to 425°F. Place chicken in microwave-safe bowl. Microwave on HIGH 2–3 minutes or until thawed.
2. Stir in soup and salsa, mixing well. Microwave 2–3 more minutes or until mixture is warm.
3. To assemble, lay each tortilla flat and lightly moisten outside edge with water. Spoon chicken mixture into center of tortilla and spread almost to edge; fold tortilla in half, gently flatten and press edges to seal. Place on baking sheet. Repeat with all tortillas. Bake 5 minutes on top rack of oven. Cut in half and serve.

CALORIES (per 1/4 recipe) 530kcal; FAT 13g; CHOL 86mg; SODIUM 1552mg; CARB 58g; FIBER 4g; PROTEIN 44g; VIT A 14%; VIT C 11%; CALC 18%; IRON 18%

Refried Black Beans

Ingredients
cooking spray
1 (15-ounce) can black beans (drained)
1/4 cup salsa
1/2 cup shredded Cheddar cheese

Steps
1. Preheat small sauté pan on medium 2–3 minutes. Coat pan with cooking spray and add beans.
2. Mash beans, using potato masher, until a lumpy paste is formed. Stir in salsa; cook 3 minutes.
3. Top with cheese; cover and cook 1–2 minutes until cheese melts. Serve.

CALORIES (per 1/4 recipe) 150kcal; FAT 5g; CHOL 15mg; SODIUM 527mg; CARB 16g; FIBER 6g; PROTEIN 9g; VIT A 5%; VIT C 0%; CALC 14%; IRON 13%