Your Recipe

Sweet Potato & Bean Quesadillas

Ingredient Amount Calories
Sweet potato, raw 260g 224kcal
Sauce, salsa, ready-to-serve 194.25g 56kcal
Tortillas, ready-to-bake or -fry, whole wheat 284g 880kcal
Beans, black, mature seeds, canned, low sodium 138.75g 126kcal

Recipe Tags:

Vegetarian Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2 medium sweet potatoes
4 whole wheat tortillas (8 inches)
3/4 cup canned black beans, rinsed and drained
1/2 cup shredded pepper jack cheese
3/4 cup salsa

Directions
Scrub sweet potatoes; pierce several times with a fork. Place on a microwave-safe plate. Microwave, uncovered, on high, turning once, until very tender, 7-9 minutes.
When cool enough to handle, cut each potato lengthwise in half. Scoop out pulp. Spread onto half of each tortilla; top with beans and cheese. Fold other half of tortilla over filling.
Heat a cast-iron skillet or griddle over medium heat. Cook quesadillas until golden brown and cheese is melted, 2-3 minutes on each side. Serve with salsa.

Nutrition Facts
Portion Size 219 g | ml
Amount Per Portion 322
1346
kcal
kilojoules
% Daily Value *
Total Fat 7.1g 9%
Saturated Fat 3.5g 18%
Sodium 867mg 38%
Total Carbohydrate 55g 20%
Dietary Fiber 12g 44%
Sugar 6.5g
Protein 11g 22%
Vitamin D 0mcg 0%
Calcium 219mg 17%
Iron 3.1mg 17%
Potassium 645mg 14%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 472.019 mcg 52%
Thiamin [B1] 0.7 mg 58%
Riboflavin [B2] 0.302 mg 23%
Niacin [B3] 4.556 mg 28%
Pantothenic acid [B5] 0.68 mg 14%
Vitamin B6 0.46 mg 27%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 128.232 mcg 0%
Vitamin C 3.419 mg 4%
Vitamin D 0 mcg 0%
Vitamin E 1.645 mg 11%
Vitamin K 7.251 mcg 6%
Betaine 0 mg 0%
Choline 36.459 mg 7%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 54.6 g 20%
Sugars 6.5 g 13%
Dietary fiber 12.2 g 44%
Carbohydrate 13.1 g 0%
Net carbs 48.1g
Aminoacids
Nutrient Amount DV
Alanine 0.429 g 0%
Arginine 0.491 g 0%
Aspartic acid 0.955 g 0%
Cysteine 0.166 g 0%
Glutamic acid 2.475 g 0%
Glycine 0.43 g 0%
Histidine 0.259 g 0%
Isoleucine 0.385 g 0%
Leucine 0.714 g 0%
Lysine 0.452 g 0%
Methionine 0.162 g 0%
Phenylalanine 0.528 g 0%
Proline 1.081 g 0%
Serine 0.516 g 0%
Threonine 0.352 g 0%
Tryptophan 0.137 g 0%
Tyrosine 0.226 g 0%
Valine 0.492 g 0%
Minerals
Nutrient Amount DV
Calcium 219.45 mg 17%
Copper 0.39 mg 43%
Fluoride 0 mcg 0%
Iron 3.13 mg 17%
Magnesium 96.03 mg 23%
Manganese 0.3 mg 13%
Phosphorus 329.7 mg 26%
Potassium 645.45 mg 14%
Selenium 27.55 mcg 50%
Sodium 866.97 mg 38%
Zinc 1.83 mg 17%
Other
Nutrient Amount DV
Water 141.264 g 0%
Ash 5.48 g 0%