Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes, how to lower cholesterol

Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes, how to lower cholesterol

Bean, corn and courgette quesadillas

The kids will love helping out with dinner prep when the results are delicious, cheesy quesadillas. They're also a healthier alternative to the more traditional quesadilla recipes, by using yoghurt instead of sour cream, and choosing lower-fat cheese.

Hands-on time: 10 mins
Time to make: 20 mins
Serving: 4 people

Ratings: 4.8

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Ingredients

Measurements explained

8 gluten-free tortillas
400g can no-added-salt red kidney beans, rinsed, drained
1 cup (180g) no-added-salt corn sweetcornXkernels, drained
1 courgettezucchiniX, trimmed, finely diced
1 cup (120g) reduced-fat cheddar, grated
4 tablespoons low-fat plain yoghurt
2 large tomatoes, diced
60g mixed salad leaves
lime wedges, to serve

Always check food labels for allergens or trace warnings before buying your ingredients.

Instructions

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1 Sprinkle one tortilla with a quarter each beans, corn, courgette and cheese. Season with freshly ground black pepper, then lay another tortilla on top. Repeat with remaining tortillas and filling.

2 Lightly spray a large frying pan with olive oil and heat over medium-high heat. Add one quesadilla to pan and cook for 2 minutes or until golden. Carefully turn out onto a plate, then slide back into pan to cook on other side for 2 minutes or until golden. Transfer to plate and cover to keep warm. Respray pan and repeat with remaining quesadillas.

3 Cut quesadillas into quarters and arrange on serving plates. Top with yoghurt, diced tomato and salad leaves, then serve with lime wedges.

HFG tip

Swap the red kidney beans for black beans. You can also mash the beans into a paste to spread onto tortillas and help keep the filling intact.

Nutrition info (per serve)

Calories 433 cal

Kilojoules 1808 kJ

Total fat 9.8 g

Saturated fat 5.2 g

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Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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First published: Feb 2022

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At healthyfood.com, we make healthy living easier with trusted, evidence-based nutrition advice and inspiring, nutritionist-approved recipes. All content is created by qualified experts and reviewed by accredited dietitians.

Every recipe meets strict nutrition standards aligned with the Australian and New Zealand Dietary Guidelines.