Whole wheat tortillas: 60g (2 small), White beans: 80g (1/2 cup, cooked), Spinach: 40g (1.25 cups, fresh), Bell pepper (red): 50g (1/3 medium, diced), Onion: 30g (1/4 small, diced), Garlic: 3g (1 clove, minced), Cheddar cheese: 30g (2 tbsp, shredded), Mozzarella cheese: 30g (2 tbsp, shredded), Cumin: 1g (1/4 tsp), Chili powder: 1g (1/4 tsp), Olive oil: 5ml (1 tsp), Salsa: 30g (2 tbsp), Greek yogurt: 15g (1 tbsp), Lime juice: 5ml (1 tsp), Salt: 1g (1/4 tsp), Black pepper: 1g (1/4 tsp)
1. Heat 5ml olive oil in a skillet over medium heat. 2. Add 30g diced onion and 50g diced bell pepper. Cook until softened, about 3-4 minutes. 3. Add 3g minced garlic and cook for 30 seconds. 4. Add 80g white beans, 1g cumin, 1g chili powder, 1g salt, and 1g black pepper. Cook for 1-2 minutes, lightly mashing some of the beans. 5. Add 40g spinach and cook until wilted, about 1 minute. Remove from heat. 6. Place one 30g tortilla on a clean work surface. Sprinkle with 15g shredded cheddar cheese and 15g shredded mozzarella cheese. 7. Spread the bean and vegetable mixture over the cheese. 8. Sprinkle with remaining 15g cheddar cheese and 15g mozzarella cheese. 9. Top with the second 30g tortilla. 10. Heat a clean skillet over medium heat. 11. Cook the quesadilla for 2-3 minutes per side until golden and crispy and the cheese is melted. 12. In a small bowl, mix 15g Greek yogurt with 5ml lime juice. 13. Cut the quesadilla into quarters and serve with 30g salsa and the lime-yogurt mixture.
