Vegetarian Week, #3. Mango, Avacado and Black Bean Quesadillas

I have mentioned in my past post that I want to try to prepare more dishes with beans. Black beans, like other beans, have high soluble fiber which helps lower cholesterol and regulate blood sugar for people with diabetes. Other than fiber, black beans are a very good source of folate. Also, they are a good source of manganese, protein, magnesium, thiamin (vitamin B1), phosphorus and iron.

I added mango to the recipe to give these bean quesadillas a twist.


Ingredients
* 1 teaspoon olive oil
* 1 1/2 cups onion, sliced
* 1/2 teaspoon dried oregano
* 1/4 teaspoon salt
* 1/8 teaspoon black pepper
* 1 poblano chile, seeded and chopped
* 1 (15-ounce) can organic black beans, rinsed and drained
* 1 cup mango, cubbed
* 1/3 cup avocado, cubbed
* 4 (8-inch) fat-free flour tortillas
* Cooking spray
* 1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese

Preparation
1) Preheat broiler.

2)Heat oil in a large nonstick skillet over medium-high heat. Add onion, oregano, salt, pepper, and poblano, and sauté 5 minutes or until onion is tender. Add beans; cook 1 minute or until thoroughly heated. Remove from heat; stir in mango and avocado.

3) Place flour tortillas on a baking sheet coated with cooking spray. Arrange about 3/4 cup bean mixture on half of each tortilla, leaving a 1/2-inch border. Sprinkle 2 tablespoons cheddar cheese over bean mixture, and fold tortilla in half. Lightly coat tortillas with cooking spray. Broil 1-2 minutes or until cheddar cheese melts.