Quesadillas With Refried Beans And Avocado Salsa

Quick family meals....

A quesadilla is a wheat tortilla or a corn tortilla filled with a savoury mixture containing cheese, other ingredients, and/or vegetables, cooked often on a griddle, then folded in half to form a half-moon shape.

Serves 4

1 tablespoon olive oil, plus extra
1 bunch of spring onions, chopped
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon ground paprika
435g can refried beans
200g can red kidney beans, drained and rinsed
8 soft flour tortillas
175g Cheddar cheese, grated

For the salsa

2 vine-ripened tomatoes, chopped
1 ripe avocado, stoned, peeled and roughly chopped
3 tablespoons chopped coriander
1 tablespoon olive oil
Pepper


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1. Heat the oil in a large, heavy-based frying pan and cook the spring onions over a high heat, stirring frequently, for 2 minutes. Add all the spices and cook, stirring, for 1 minute. Add the refried beans and kidney beans and cook, stirring, for 2 - 3 minutes until piping hot, adding 2 tablespoons water to loosen if necessary.

2. Divide the mixture between the flour tortillas.Fold each tortilla into quarters to encompass the filling, transfer to a lightly oiled ovenproof dish and scatter over the Cheddar.

3. Cook under a preheated medium grill for 5 - 10 minutes until the cheese has melted and the quesadillas are piping hot. Meanwhile, mix all the ingredients for the salsa together and season with pepper.

4. Serve 2 quesadillas on each of 4 warmed serving plates and spoon  over the salsa.



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Basic Quesadilla Nutrition

According to a recipe on MarthaStewart.com, a basic quesadilla is made of flour tortillas, Monterey Jack cheese or queso blanco and canola oil for frying. Each 8-inch flour tortilla -- the recipe calls for two -- contains 146 calories and 3.7 grams of fat, while 1 tablespoon of canola oil has 124 calories and 14 grams of fat. Monterey Jack cheese contains 211 calories and 17 grams of fat per 1/2 cup, while queso blanco contains slightly less, at 183 calories and 14 grams of fat. Overall, this means one traditional quesadilla made with Monterey Jack cheese contains 627 calories and 38.4 grams of fat, while the same dish made with queso blanco contains 599 calories and 35.4 grams of fat.