Cheesy Beef Quesadillas

Ingredients

• Ground beef

  70% lean meat / 30% fat, raw

  1 lb or 453g

• Salt

  Table

  1 dash or 0.4g

• Pepper

  Spices, black

  1 dash or 0.1g

• Garlic

  Raw

  2 cloves, minced or 6g

• Onions

  Sweet, raw

  1 onion or 331g

• Dry taco seasoning mix

  Campbell soup company, pace

  1 tbsp or 3g

• Tomato paste

  Canned, without salt added

  2 tbsp or 32g

• Black beans

  Mature seeds, raw

  1 ³⁄₁₆ cup or 227g

• Avocados

  Florida, raw

  2 fruit without skin and seeds or 608g

• Fresh cilantro

  Coriander leaves, raw

  ¼ cup or 4g

• Canola oil

  4 tsp or 18g

• Tortillas

  Ready-to-bake or -fry, flour

  4 tortilla, small or 120g

• Cheddar

  Hickory Farms

  8 oz or 227g

• Limes

  Raw

  1 fruit or 67g

• Nonfat greek yogurt

  Nonfat, plain

  8 tbsp or 120g

Directions

1. In a large cast-iron skillet over medium-high heat, brown beef, breaking up with a wooden spoon. Season with salt and pepper. Saute with garlic and onion until softened, 3 to 4 minutes. Add taco seasoning, tomato paste, 1 tbsp water and black beans; cook on medium-low for 5 minutes. Turn off heat and mix in avocado and cilantro. Warm a large non-stick pan over medium heat with 1 teaspoon oil. Place a flour tortilla in the pan and sprinkle half with cheese, beef mixture and more cheese. Fold tortilla over and fry lightly on both sides until cheese is melted. Repeat with remaining tortillas. To save time, use two non-stick pans. Cut quesadillas into wedges and serve with lime wedges and non fat greek yogurt as "sour cream".