Fold-Up Rice and Black Bean Quesadillas


INGREDIENTS

1⁄3 cup brown rice (≈3⁄4 cup)

3⁄4 cup frozen green peas 

1⁄2 avocado peeled, seeded & quartered (excluded for Jumpstart)

1 cup pinto beans drained & rinsed

1 tablespoon unflavored plant milk 

1⁄2 teaspoon mild chili powder 

4 whole-grain tortillas 

1 1⁄3 tablespoons nutritional yeast 

1⁄2 cup pico de gallo 

1 cup spinach shredded

3 tablespoons black olives sliced (excluded for Jumpstart)

Instructions

  • Put peas and avocado in a small bowl; mash them with a fork until mostly smooth. Put beans, milk, and chili powder in another small bowl; mash them until mostly smooth.

  • Lay a tortilla on a work surface. Make a cut in tortilla from the center to the edge closest to you. Imagine the tortilla divided into four equal sections. On the bottom left section, spread one-fourth of the avocado mixture and sprinkle it with 1 teaspoon of the nutritional yeast. On the top left section, spread 3 tablespoons of the rice and top it with 1 tablespoon of the pico de gallo. On the top right section, spread ¼ cup of the spinach and top it with one-fourth of the olives. Finally, on the bottom right section, spread one-fourth of the mashed beans.

  • Fold the avocado section over the rice. Fold that portion over the spinach. Finally, fold the three sections over the beans. Repeat to make three more folded tortillas

  • To cook, put a large nonstick skillet on a burner. Turn the burner  to medium. When the skillet is hot, carefully place two quesadillas in the skillet. Cook about 2 minutes or until quesadillas are golden brown on the bottom. Use a pancake turner to carefully flip quesadillas over. Cook 2 minutes more or until the other side is golden brown. Remove from skillet. Repeat with the remaining quesadillas. Serve quesadillas with the remaining ¼ cup pico de gallo or salsa. 


NOTES:

This recipe is from the Forksoverknives.com website.

I chose to use the taco size tortillas and they did not fold well so I included the original photo from the Forksoverknives.com website.

I swapped the Brown rice for riced Cauliflower to reduce calories a bit.

I excluded the black olives and the pea and avocado guacamole since neither are JumpStart compliant.

I added fajita style sauted peppers and onions.

I love the folded burrito concept and will definitely make it again.


Nutritional Information: (original recipe)

Per serving (1 quesadilla): 254 calories, 41 g carbohydrates, 10 g protein, 6 g total fat, 2 g saturated fat, 0 g cholesterol, 385 mg sodium, 9 g fiber, 4 g sugar