Estimated Nutrition (whole recipe, rough)
Counts 16 of 19 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 16 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Tortilla | 1 medium flour (45g) | 140 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Black Bean | 1/2 cup canned (120g) drained | 114 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Mango | 1 cup diced (165g) | 99 |
| Pineapple | 1 cup chunks (165g) | 82 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Chili | 1 tsp (2.7g) | 8 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Quesadilla | not in our table | 0 |
| Chanterelle | not in our table | 0 |
| Porcini | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
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- Salsa
- 1 pineapple, peeled and sliced into 1/2-inch-thick rings
- 1 ripe mango, chopped
- 1 large tomato, peeled and chopped
- 1 small onion, chopped
- 4 cloves garlic, minced
- 1 to 3 jalapeño chiles, seeded and chopped, or to taste
- 3 Tbs. chopped cilantro
- -
- Quesadillas
- 2 Tbs. olive oil
- 1 small onion, diced
- 2 cups chanterelles or other mushrooms such as cremini or porcini, chopped
- 1 Tbs. minced garlic
- 1 to 3 jalapeño chiles, seeded and chopped, or to taste
- 1 14.5-oz. can black beans, drained and rinsed
- 1 tsp. chipotle powder or chipotle en adobo, or to taste
- Ground cumin to taste
- Salt and freshly ground black pepper to taste
- 3 Tbs. chopped cilantro
- 6 whole wheat flour tortillas, one per quesadilla
- About 1 cup grated low-fat or regular cheddar cheese
- =
Directions
1. To make the Salsa: Grill or broil the pineapple rings until lightly browned on both sides. Chop into cubes, and mix with the remaining ingredients. Refrigerate overnight to allow flavors to meld.
2. To make the Quesadillas: Heat the oil in a large skillet over medium heat, and sauté the onion and mushrooms until the onion begins to soften, for about 5 minutes. Add the garlic and jalapeños, and continue to sauté for 1 minute more. Add the black beans, chipotle en adobo, cumin, salt and pepper, and reduce the heat to low. Cook, stirring, until heated through. Add the cilantro, and adjust seasonings to taste.
3. Place 1 tortilla on a flat surface, and spoon about 1/3 cup mushroom-bean mixture onto one-half of the tortilla. Sprinkle on about 2 tablespoons of cheese. Fold the unfilled half over the filling, and set aside. Repeat until the filling mixture is used up.
4. Spray a nonstick skillet with nonstick cooking spray, and heat the skillet. Heat the quesadillas on the filled sides until browned, for about 3 minutes. Turn over, and brown the second sides. Spray the skillet as needed with nonstick cooking spray. Place quesadillas on individual plates, and top generously with the salsa.