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Edamame, Black Bean, and Corn Quesadillas with Lime Crema

Makes: 4 servings
Serving size: 1 quesadilla and about 1 tablespoon crema per serving
Prep 20 mins Bake 425°F 8 mins
Edamame, Black Bean & Corn Quesadillas with Lime Crema
Ingredients
  •  Nonstick cooking spray
  • 2/3  cup  fat-free sour cream
  • 1  teaspoon  finely shredded lime peel
  • 3  teaspoons  lime juice
  • 1/2  teaspoon  honey
  •  Pinch  salt
  • 1  cup  frozen sweet soybeans (edamame), thawed
  • 1/2  cup  canned no-salt-added black beans, rinsed and drained
  • 1  cup  frozen whole kernel corn, thawed
  • 1/3  cup  chopped green onions
  • 1  teaspoon  ground cumin
  •  Pinch  ground black pepper
  • 4 8  inches  fat-free flour tortillas
  • 3/4  cup  shredded reduced-fat Monterey Jack or cheddar cheese (3 ounces)
  • 1/3  cup  snipped fresh cilantro
  •  Nonstick cooking spray
  •  Finely shredded lime peel (optional)
Directions

1. Preheat oven to 425 degrees F. Lightly coat a large baking sheet with cooking spray; set aside. For crema, in a small bowl combine sour cream, the 1 teaspoon lime peel, 2 teaspoons of the lime juice, the honey, and salt.

2. For the crema, in a medium bowl combine soybeans and black beans. Use a potato masher to coarsely mash the beans, leaving some of them whole. Add half of the crema, the corn, green onions, cumin, pepper, and the remaining 1 teaspoon lime juice.

3. Arrange tortillas on a work surface. Sprinkle cheese over half of each tortilla. Top cheese with corn-bean mixture. Sprinkle evenly with cilantro; fold unfilled halves of tortillas over filled halves, making half moon shapes.

4. Arrange quesadillas on prepared baking sheet. Lightly coat tops of quesadillas with cooking spray. Bake about 8 minutes or until lightly golden. Transfer to a cutting board. Cut each quesadilla into three wedges. Serve with the remaining crema; if desired, sprinkle with additional lime peel.

From the Test KitchenHealth Tip:
  • Fiber and protein-rich edamame are a natural source of antioxidants and isoflavones which may help reduce the risk of breast cancer and heart disease, as well as ease menopausal symptoms.
Nutrition Facts (Edamame, Black Bean & Corn Quesadillas with Lime Crema)
  • Servings Per Recipe 4,
  • cal. (kcal) 341,
  • Fat, total (g) 8,
  • chol. (mg) 19,
  • sat. fat (g) 3,
  • carb. (g) 51,
  • Monosaturated fat (g) 0,
  • Polyunsaturated fat (g) 0,
  • Trans fatty acid (g) 0,
  • fiber (g) 6,
  • sugar (g) 7,
  • pro. (g) 18,
  • vit. A (IU) 1215,
  • vit. C (mg) 21,
  • Thiamin (mg) 0,
  • Riboflavin (mg) 0,
  • Niacin (mg) 1,
  • Pyridoxine (Vit. B6) (mg) 0,
  • Folate (g) 28,
  • Cobalamin (Vit. B12) (g) 0,
  • sodium (mg) 603,
  • Potassium (mg) 353,
  • calcium (mg) 303,
  • iron (mg) 3,
  • Percent Daily Values are based on a 2,000 calorie diet

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