Broccoli & Black Bean Quesadilla
Broccoli & Black Bean Quesadilla 1 cup cooked black beans 1/4 cup salsa 4 ounces low fat cheese (1 cup grated) 1 cup cooked broccoli 1 tablespoon vegetable oil 4 8-inch flour tortillas
Fresh Cooking Tips
1. Cook Broccoli for 4-5 minutes in boiling water or vegetable steamer. In a large mixing bowl, mash beans. 2. Add salsa to beans. 3. Grate cheese and add to beans. 4. Chop broccoli and add to beans. 5. Heat oil in frying pan on medium. 6. Lay tortilla flat on plate. Using 1/4 of bean mixture, fill half of tortilla, folding other half over mixture. 7. Place folded tortilla in pan and cook 3 to 4 minutes, or until lightly browned. Flip and cook second side. 8. Remove from pan and cut in half.
A Child Can Help
2.
Use all parts of broccoli, including stalks and leaves. Peel tough stalks with a vegetable peeler. Use dried, cooked beans or canned, drained beans.
Wash raw broccoli Mash beans Mix ingredients
Keep It Fresh Store broccoli in the refrigerator for several days.
Repeat with remaining tortillas. Makes 8 servings
\nutrition_fd\Recipes\Vegetables
203 North Hamilton Street, Watertown, New York 13601-2948 P. 315-788-8450 F. 315-788-8461 E. [email protected] W. http://blogs.cce.cornell.edu/jefferson/ Cornell Cooperative Extension Association of Jefferson County provides equal program and employment opportunities. In accordance with Federal law and US Dept. of Agriculture policy, this institution is prohibited from discriminating on the basis of color, national origin, sex, age, religion, political beliefs, or disability. (Not all prohibited bases apply to all programs.)To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, Room 326-W.Whitten Building, 1400 Independence Avenue, SW, Washington DC 20250-9410 or call (202) 720-5964 (voice and TDD).USDA is an equal opportunity provider and employer. The American With Disabilities Act: If you are a person with a disability and require any auxiliary aids, services, or other accommodations or if you are unable to pay for Extension program offerings, please contact Cornell Cooperative Extension Association of Jefferson County at (315) 788-8450 and we will discuss what accommodations are necessary.
Fresh Cooking Tips
1. Cook Broccoli for 4-5 minutes in boiling water or vegetable steamer. In a large mixing bowl, mash beans. 2. Add salsa to beans. 3. Grate cheese and add to beans. 4. Chop broccoli and add to beans. 5. Heat oil in frying pan on medium. 6. Lay tortilla flat on plate. Using 1/4 of bean mixture, fill half of tortilla, folding other half over mixture. 7. Place folded tortilla in pan and cook 3 to 4 minutes, or until lightly browned. Flip and cook second side. 8. Remove from pan and cut in half.
A Child Can Help
2.
Use all parts of broccoli, including stalks and leaves. Peel tough stalks with a vegetable peeler. Use dried, cooked beans or canned, drained beans.
Wash raw broccoli Mash beans Mix ingredients
Keep It Fresh Store broccoli in the refrigerator for several days.
Repeat with remaining tortillas. Makes 8 servings
\nutrition_fd\Recipes\Vegetables
203 North Hamilton Street, Watertown, New York 13601-2948 P. 315-788-8450 F. 315-788-8461 E. [email protected] W. http://blogs.cce.cornell.edu/jefferson/ Cornell Cooperative Extension Association of Jefferson County provides equal program and employment opportunities. In accordance with Federal law and US Dept. of Agriculture policy, this institution is prohibited from discriminating on the basis of color, national origin, sex, age, religion, political beliefs, or disability. (Not all prohibited bases apply to all programs.)To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, Room 326-W.Whitten Building, 1400 Independence Avenue, SW, Washington DC 20250-9410 or call (202) 720-5964 (voice and TDD).USDA is an equal opportunity provider and employer. The American With Disabilities Act: If you are a person with a disability and require any auxiliary aids, services, or other accommodations or if you are unable to pay for Extension program offerings, please contact Cornell Cooperative Extension Association of Jefferson County at (315) 788-8450 and we will discuss what accommodations are necessary.
