---

For those who love Mexican dishes, you know most come with a high caloric cost. However, what we have here is a quesadilla that is vegetarian by nature but can be spruced up with diced grilled chicken for meat eaters. Black beans abound in this dish and also happen to be high in fiber and protein. Tomatoes round out the quesadilla that also features ground cumin and chives. Homemade salsa or even fresh salsa purchased from your local grocery store can be served on the side for additional flavors.

Instead of frying in a skillet we will be using an oven broiler to quickly toast the quesadillas. I think you will find this method quick and easy with great results.

Prep time: 30 minutes.

Black Bean Chicken Quesadillas with Salsa Health benefits by ingredient:

Black Beans / Black beans are a very good source of cholesterol-lowering fiber, as are most other legumes. In addition to lowering cholesterol, black beans’ high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia.

Garlic / Cardiovascular, Anti-Inflammatory, Antibacterial, Antiviral Activity, Cancer prevention.

Extra Virgin Olive Oil / It turns out that people who use olive oil regularly, especially in place of other fats, have much lower rates of heart disease, atherosclerosis, diabetes, colon cancer, and asthma.

Tomato (cooked) / contains Lycopene – antioxidant and cancer-preventing properties.

Cumin Seeds (ground) / Cumin seeds, whose scientific name is Cuminum cyminum, are a very good source of iron, a mineral that plays many vital roles in the body.

STEP 1: Gather and prepare your ingredients and materials. The following makes enough for 4 adults.

- 1 tablespoon chopped chives
- 1 tablespoon olive oil
- 1 1/2 teaspoons bottled minced garlic
- 2 cups chopped plum tomatoes
- 1 teaspoon ground cumin
- 1 15-ounce can black beans, rinsed and drained
- 4 8-inch tortillas, whole grain or spelt
- Olive Oil cooking spray
- 3/4 cup pre-shredded 4-cheese Mexican blend (you may also substitute low fat cheeses and grate yourself)
- Optional – 12 ounces grilled chicken breast
- Optional – Homemade or store bought fresh salsa (made only from natural ingredients)

- Baking Tray
- Large Skillet

Step 2:Heat up a large skillet over medium-high heat and add olive oil. Once hot add your garlic and lightly brown.

While the garlic is browning preheat broiler. Coat a baking sheet with olive oil cooking spray and set aside.

Step 3:When the garlic is nicely browned add in the tomatoes and black beans.

Step 4: Stir and let simmer. The mixture will have a bit of liquid you will need to cook down to a sticky mixture.

Step 5: OPTIONAL: While the beans and tomatoes simmer away, this is the time to dice your grilled chicken breast and set aside.

Step 6: Sprinkle in the chives and stir until the beans and tomatoes are nice and sticky and most of the moisture has been cooked away.

Step 7: Place your tortillas on the baking pan (you may need lay out the tortillas one at a time if using larger tortillas) and spread your black bean and tomato mixture on 1/2 of the tortilla.

Step 8: If you went for the optional grilled chicken breast add it now. Cover with your cheese blend to your liking.

Step 8: Arrange your tortillas on your baking pan and place in the broiler. Cooking time should be 3 minutes or less depending on proximity to the broiler and broiler temperature. I advise that you keep a close eye on the tortillas and remove as soon as they begin to brown. Once browned and cheese melted, remove and cut in to pizza slice shapes.

I hope you enjoy this healthy and delicious meal. I recommend you eat this after your daily workout so you can replenish your body with quality carbs and proteins. As you can read above, every single ingredient has massive health benefits you can enjoy.

Christian Henning, NASM-CPT
GetFitOKC.com