What is a low-calorie vegetarian black bean and tofu quesadilla recipe?

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Sari Greaves
Nutrition & Dietetics
Did you know that a restaurant-style cheese quesadilla can pack anywhere from 500-1200 calories!

Slim down your waistline with this lighter version of a quesadilla. The black beans and tofu serve as excellent sources of plant protein! Firm tofu acts like a “sponge” absorbing the natural flavors of the vegetables and olive oil. Tofu can be found in the produce section of your grocery store. Store tofu in an airtight container with a little water coating the bottom for up to 1 week. Thick and creamy high-protein Greek yogurt replaces sour cream in this delicious recipe!

Ingredients:
  • 2 teaspoons olive oil
  • 1 cup each (chopped): scallions; bell pepper (any color); tomatoes; mushrooms
  • 16 ounces firm tofu, sliced into cubes
  • 1 cup canned black beans, drained & rinsed
  • 1/4 cup shredded fat-free cheese
  • 4 whole grain tortillas (80 calories or under per tortilla)
  • 4 tablespoons of nonfat plain Greek yogurt
Directions:
  • Heat oil in a non-stick skillet on medium heat.
  • Add chopped vegetables and sauté for 4-5 minutes until fork tender.
  • Add cubed tofu and black beans and stir occasionally for additional 2-3 minutes until heated through.
  • Sprinkle with cheese.
  • Divide vegetable mixture evenly onto 4 tortillas.
  • Top each quesadilla with 1 tablespoon of nonfat plain Greek yogurt and fold in half.
Calories: 284 calories

Serving Size = 1 tortilla filled with 4 ounces cubed tofu, 1 cup mixed vegetables, ¼ cup beans, 1 tablespoon shredded cheese)

1 tablespoon of yogurt adds 17 calories

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