Plantain Quesadillas Recipe

Looking for an easy Plantain Quesadillas recipe? Learn how to make Plantain Quesadillas using healthy ingredients.


Submitted by carolyn_r

Makes 6 servings



A great dinner course that's high Vitamin C, Iron, and protein. A hearty meal that doesn't require additional side dishes.

Recipe Ingredients for Plantain Quesadillas

3 ripe plantains
6 oz. shredded cheddar cheese
12 whole wheat tortillas
2 cups chopped red bell peppers
15 oz. can black beans
1/2 cup chopped onions
2 tbsp lime juice

Recipe Directions for Plantain Quesadillas

  1. Plantains: Preheat the oven to 450 degrees. Spray cooking spray on a non-stick cookie sheet. Cut the ends of the plantains and cut into quarters. Cut the skin off and cut into 1/2 to 1-inch slices. Place in one layer on the baking sheet and bake for 15 minutes turning halfway through cooking time.

  2. Black Beans: In a medium saucepan combine the black beans, onions, and lime juice. Cook on medium high heat uncovered. Drain excess liquid and mash the bean mixture to make a bean dip. Add crushed red pepper or jalepenos for an added kick.

  3. Red bell peppers: Saute bell peppers for 3-5 minutes in a frying pan lightly sprayed with cooking spray.

  4. The Finale: Lightly spray a griddle-like pan with cooking spray and set on medium heat. On a separate plate spread the bean dip mixture on one tortilla and top with an ounce of shredded cheese. Place the quesadilla on the griddle and top with one layer of plantains to cover the tortilla followed by a layer of bell peppers. Spread the bean dip mixture on another tortilla and top the quesadilla off with the bean dip on the inside. Flip after 3-4 minutes. Repeat to prepare the remaining quesadillas. Cut into 4 sections and serve.

  5. Adding Salsa and Guacamole to dip the quesadillas will add extra pizazz.

Categories

Main Dish

Nutrition Facts
Serving Size 328.1g
Amount Per Serving
Calories
573
Calories from Fat
142
% Daily Value*
Total Fat
15.8g
24%
Saturated Fat
6.1g
31%
Trans Fat
0.0g
Cholesterol
30mg
10%
Sodium
783mg
33%
Potassium
559mg
16%
Total Carbohydrates
84.3g
28%
Dietary Fiber
8.5g
34%
Sugars
17.4g
Protein
19.4g
Vitamin A 45% Vitamin C 97%
Calcium 22% Iron 21%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B-
  Good points
  • Low in cholesterol
  • High in vitamin C
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