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Name: Kale Quesadillas with Avocado Dip
Prep time: 30 min
Cook time: 30 min
Total time: 30 min
Yield: 4
Cuisine: not set
Ingredients: 1 small ripe avocado pitted and diced; 2 tablespoons lime juice; 2 tablespoons taco sauce; Olive oil cooking spray; 1 15-oz can low-sodium pinto beans rinsed and drained; 1 medium ripe heirloom tomato seeded and chopped; 3/4 teaspoon ground cumin; 4 medium (8-inch) sprouted whole-grain tortillas (such as E; 1 cup (4 ounces) sharp cheddar cheese grated; 4 cups (loosely packed) (160g) baby kale stems discarded

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INGREDIENTS

1 small ripe avocado ; pitted and diced
2 tablespoons lime juice
2 tablespoons taco sauce
Olive oil cooking spray
1 15-oz can low-sodium pinto beans ; rinsed and drained
1 medium ripe heirloom tomato ; seeded and chopped
3/4 teaspoon ground cumin
4 medium (8-inch) sprouted whole-grain tortillas (such as E
1 cup (4 ounces) sharp cheddar cheese ; grated
4 cups (loosely packed) (160g) baby kale ; stems discarded

INSTRUCTIONS

1. Preheat oven to 200°F (93°C).

2. Mash the avocado, lime juice and taco sauce in a small bowl until smooth. Set aside.

3. In another bowl, combine the beans, tomato and cumin; mash with a fork until most of the beans are crushed. Microwave for 1 minute on high or heat in a small saucepan over medium heat until warmed, 2 minutes.

4. Mist a large nonstick skillet with cooking spray and heat over medium heat.

5. Place a tortilla in the pan and sprinkle evenly with a quarter of the cheese, bean mixture and kale.

6. Cook until the bottom of the tortilla is golden brown underneath and the cheese has melted, 4 minutes. Reduce heat if the tortilla begins to burn before the cheese has melted.

7. Fold the tortilla in half to encase the filling. Press down with a spatula to adhere the sides together.

8. Transfer the quesadilla to a baking sheet and keep it warm in the oven while repeating the process with the remaining ingredients to make 4 quesadillas.

9. Cut the quesadillas into 3–4 wedges each. Serve with the avocado dip.

Serves: 4 | Serving Size: 1 quesadilla, 3 tablespoons avocado dip

Nutrition (per serving): Calories: 452; Total Fat: 19g; Saturated Fat: 7g; Monounsaturated Fat: 4g; Cholesterol: 30mg; Sodium: 549mg; Carbohydrate: 50g; Dietary Fiber: 13g; Sugar: 4g; Protein: 22g

NOTES

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Kale Quesadillas with Avocado Dip

1 small ripe avocado pitted and diced
2 tablespoons lime juice
2 tablespoons taco sauce
 Olive oil cooking spray
1 15-oz can low-sodium pinto beans rinsed and drained
1 medium ripe heirloom tomato seeded and chopped
3/4 teaspoon ground cumin
4 medium (8-inch) sprouted whole-grain tortillas (such as E
1 cup (4 ounces) sharp cheddar cheese grated
4 cups (loosely packed) (160g) baby kale stems discarded