swanlogo2.jpg (2420 bytes)Black Bean and Sweet Potato Quesadillas


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Ingredients:

  • 1-16 ounce can vegetarian refried black beans (look for a brand that is low in fat and does not contain any lard)
  • 1/2 to whole 4 ounce can of diced green chilis (or type and amount of your favorite chili peppers, to taste for your family)
  • 1 large (or 2 small) sweet potatoes (bake until soft, peel, and mash)
  • 1/2 to 1 teaspoon ground cumin
  • shredded low-fat or soy cheddar cheese
  • shredded chicken breast (optional) – can do this ahead of time, refrigerate and have ready to use
  • low-fat tortillas 8-12 (depending on size)
 
Directions:

Mix refried beans, chilis, sweet potatoes, and cumin together. Assemble quesadillas by spreading about 1/3 cup or so on one tortilla, sprinkle about 1 tbsp of cheese on top of bean/potato mixture, add 1-2 tablespoons of shredded chicken if desired, top with second tortilla, and cook on non-stick or lightly oiled griddle until tortillas are lightly browned and insides are hot (be careful not to burn).

Serve with a variety of salsas, guacamole, some low-fat chips, and fresh fruit for a quick, filling, and easy supper or lunch.

This will serve 4 generously and could feed 5-6 if no one is a huge eater.

 


In my book, I have included the names of several dozen cookbooks which feature recipes that are compatible with (or that can be modified to fit) the ultra-healthy diet I follow, including some resources which are free.

I am also collecting recipes to include in a future edition of my book as well as to be featured on "Menus and recipes".   I have asked readers to send me any recipes that they have found to be great-tasting and easy to prepare, and that emphasize the nutritional guidelines which are outlined in my book.  I will also consider taking people's favorite "normal" recipes and posting versions which are modified for maximal cancer prevention.

If you have a recipe you wish to submit for possible inclusion in either my book or on this web page, please send it to me.  If the recipe is from a cookbook or other printed source, please include the name, author, and publisher of the source so that I can ask for permission to reprint the recipe.  If it is a recipe you created, or a family favorite, please indicate that, also.

Mail recipes to me at:

Contact Information:
Phone/Fax: 734/996-9260

P.O. Box 130221, Ann Arbor, MI  48113

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