Poblano, Mango, and Black Bean Quesadillas

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12 Ingredients

1 teaspoon olive oil
1 1/2 cups presliced onion
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/8 teaspoon black pepper
1 poblano chile, seeded and chopped
1 (15-ounce) can black beans, rinsed and drained
1 cup jarred sliced peeled mango (such as Del Monte SunFresh)
1/3 cup cubed peeled avocado
4 (8-inch) fat-free flour tortillas
Cooking spray
1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese

Preparation Instructions on My Recipes

Nutrition

415

21% daily value

servings

balanced, high-fiber, vegetarian

Fat 

23%

15
                 
Saturated

21%

4
                 
Trans

-

0
                 
Monounsaturated

-

7
                 
Polyunsaturated

-

3
                 
Carbs 

19%

57
                 
Carbs (net)

-

45
                 
Fiber

45%

11
                 
Sugars

-

10
                 
Sugars, added

-

0
                 
Protein

30%

15
                 
Cholesterol

5%

14
                 
Sodium

29%

697
                 
Calcium

24%

237
                 
Magnesium

16%

68
                 
Potassium

14%

660
                 
Iron

23%

4
                 
Zinc

14%

2
                 
Phosphorus

46%

321
                 
Vitamin A

7%

66
                 
Vitamin C

44%

40
                 
Thiamin (B1)

37%

0
                 
Riboflavin (B2)

24%

0
                 
Niacin (B3)

21%

3
                 
Vitamin B6

22%

0
                 
Folate equivalent (total)

51%

203
                 
Folate (food)

-

120
                 
Folic acid

-

49
                 
Vitamin B12

5%

0
                 
Vitamin D

23%

3
                 
Vitamin E

14%

2
                 
Vitamin K

11%

13
                 
Sugar alcohols

-

0
                 
Water

-

209

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