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

207

10% daily value

servings

balanced, high-fiber, vegetarian

Fat 

12%

8
                 
Saturated

10%

2
                 
Trans

-

0
                 
Monounsaturated

-

4
                 
Polyunsaturated

-

1
                 
Carbs 

9%

28
                 
Carbs (net)

-

23
                 
Fiber

23%

6
                 
Sugars

-

5
                 
Sugars, added

-

0
                 
Protein

15%

8
                 
Cholesterol

2%

7
                 
Sodium

15%

349
                 
Calcium

12%

118
                 
Magnesium

8%

34
                 
Potassium

7%

330
                 
Iron

11%

2
                 
Zinc

7%

1
                 
Phosphorus

23%

161
                 
Vitamin A

4%

33
                 
Vitamin C

22%

20
                 
Thiamin (B1)

19%

0
                 
Riboflavin (B2)

12%

0
                 
Niacin (B3)

11%

2
                 
Vitamin B6

11%

0
                 
Folate equivalent (total)

25%

101
                 
Folate (food)

-

60
                 
Folic acid

-

25
                 
Vitamin B12

3%

0
                 
Vitamin D

0%

0
                 
Vitamin E

7%

1
                 
Vitamin K

5%

6

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