Tangy Tuna Black Bean Quesadillas

May 21, 2023May 21, 20230 6
Tangy Tuna Black Bean Quesadillas Recipe
in Seafood

Prep

10 min

Cook

10 min

Ready In

20 min

Level

Very easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
Loading...

Ingredients

2 cans tuna , drained
1/2 cup refried black beans
1/2 cup low-fat sour cream
1/2 cup canned sweet corn , drained
2 tablespoons hot buffalo wing sauce
1 tablespoon garlic salt
1 teaspoon ground cumin
1 tablespoon butter , divided ( optional )
4 tortillas whole-wheat tortillas
1/2 cup shredded Mexican cheese blend , divided

Nutrision Information

Servings Per Recipe
4
Calories
407
Sugar
4g
Fat
15g
Tangy Tuna Black Bean Quesadillas are a Mexican dish that has become popular globally due to its versatility and delicious taste. They are often served as a quick lunch or dinner meal or as a snack for family gatherings or parties. Unlike traditional quesadillas, this recipe offers an interesting twist with the addition of tangy tuna and black beans, giving it a delicious and unique flavor. This dish is perfect for busy days when you want a quick and easy meal without compromising on taste or nutrition.

Instructions

1.Start by preparing the tuna mixture by combining drained tuna, refried black beans, low-fat sour cream, canned sweet corn, hot buffalo wing sauce, garlic salt, and ground cumin in a mixing bowl. Mix well until everything is well combined and set aside.
2.Preheat a skillet or griddle over medium-high heat.
3.Take a tortilla and place it on the skillet or griddle, add a quarter cup of the tuna mixture on one side of the tortilla, spreading it evenly. Sprinkle some shredded Mexican cheese and fold the tortilla in half over the filling.
4.Cook the quesadilla for 2-3 minutes until golden brown and then flip the quesadilla over to cook the other side until golden brown and cheese is melted. Remove from heat and repeat with remaining tortillas and tuna mixture.
5.Serve hot with your favorite dipping sauce or enjoy it as is.

PROS

Tangy Tuna Black Bean Quesadillas are quick, easy, and delicious.
The combination of tuna, refried black beans, and shredded cheese provides a protein-rich meal that will keep you full for hours.

It’s also rich in fiber, vitamins, and minerals making it a healthy alternative to fast food.

CONS

Like most Mexican foods, quesadillas can be high in calories, especially when loaded with cheese and served with high-calorie dipping sauces.
The hot buffalo wing sauce may also be too spicy for some people.

HEALTH & BENEFITS

Tangy Tuna Black Bean Quesadillas are high in protein and fiber which helps you feel full longer and reduces the risk of over-eating.
Tuna is an excellent source of omega-3 fatty acids that support brain function and heart health. It’s also rich in vitamin B3, B6, and selenium.
Refried black beans are rich in fiber, vitamins, and minerals that support bone health, prevent heart disease, and improve digestion.

Print

Leave a Reply

Your email address will not be published.