Salmon and bean quesadillas

Serves: 6

Time to make: 20 mins

Ingredients

More weights & measures

spray oil

1 onion, sliced, or ½ onion and 2 spring onions, chopped

1 teaspoon crushed garlic (optional)

2 tomatoes, chopped, or 1 capsicum

1 cup mushrooms, sliced

400g can black beans in chilli sauce

200g smoked salmon, broken in bite-sized pieces

½ cup reduced-fat cheddar cheese, grated

6 extra-light flour tortillas

$AVER recipes were costed at $5 or below at the time of publication. We are mindful that seasonal and regional availability and price fluctuations occur - click here for healthy shopping tips for greater savings.

Instructions

Stay Awake

1 Heat a non stick-frying pan with oil spray and cook onion. Add garlic (if using) and cook for 1 minute. Add tomatoes and mushrooms and cook for 2 more minutes. Add beans and salmon. Heat through.

2 Remove from pan and set aside. Wash pan and spray with a little more oil. Add 1 tortilla, sprinkle with cheese and add some bean mixture to cover. Top with another tortilla to make a sandwich. Cook for 1 minute to allow tortilla to brown. Turn over and cook for another minute.

3 Repeat process with the remaining tortillas and filling. Cut each sandwich in half and serve.

Serving suggestion

Mixed salad

Variations

Try this dish with canned beans, smoked chicken or tuna. The vegetables can be varied, too.
Make it gluten free: Use gluten-free tortillas.

HFG tip

Make sure you use a non-stick pan slightly larger than the tortillas to make turning easier.

Nutrition Info (per serve)

Calories 387 cal

Kilojoules 1620 kJ

Protein 17 g

Total fat 18 g

Saturated fat 5 g

Carbohydrates 35 g

Sugar 5 g

Dietary fibre 6 g

Sodium 490 mg

Calcium 120 mg

Iron 2.5 mg

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.