Lunch

Corn & black bean quesadillas

Whole-wheat quesadillas filled with black beans, corn and a modest sprinkle of reduced-fat cheese, served with salsa.

15 min Serves 2 Quick

Under 15 minVegetarianHigh fiber Freezer-Friendly · Freeze the cooked base only; add fresh toppings after thawing.

Full recipe: 2 servings
Serving size: 1 of 2 equal portions of the full recipe
Servings per batch: 2

Servings to prepare changes how much you cook; it never changes the size of one serving. My portion (in My Week) changes your planned nutrition.

Ingredients

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Preparing: 2 servings

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Preparation guidance only. When a supported swap is chosen, Nutrition per serving below shows the adjusted values; filters, sugar screening, exports, Shopping and My Week stay based on the written recipe. A different sweetener does not establish diabetes suitability; total carbs, portion and verified sugars still matter.

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Instructions

Nutrition per serving

Estimated nutrition per serving — 1 of 2 equal portions of the full recipe

Calories	420
Total fat	13 g
Saturated fat	4 gKeep low
Sodium	380 mg
Total carbohydrate	60 g
Fiber	13 gHigh
Total sugars	6 g
Added sugars	Not available
Protein	20 g

Estimates based on the listed ingredients; actual values vary by brand. Nutrition is per one stated serving and does not change when you make more or fewer batches or servings.

Nutrition incomplete

Why this result?

Added sugar not verified; source and serving review required
Added sugar not verified
Total sugars not verified
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Diabetes Meal Planning

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High fiber: 8 g dietary fiber or more per stated serving.

Heart-healthy tips

A modest sprinkle of reduced-fat cheese keeps saturated fat in check; skip the sour cream or swap in plain Greek yogurt.
A dry nonstick skillet crisps tortillas without added fat.

Storage & Meal Prep Tips

Applies to: Cooked grain or vegetable dish, after cooking. Times assume safe preparation, prompt cooling when needed, a refrigerator at 40°F / 4°C or below, and a freezer at 0°F / -18°C or below.

Refrigerator: After cooking: refrigerate and use within 3–4 days. Cool promptly in small, shallow containers and refrigerate within 2 hours (1 hour above 90°F / 32°C).

Freezer: Freezer-Friendly · Freeze the cooked base only; add fresh toppings after thawing. Best quality within 2–3 months.

To thaw: Thaw in the refrigerator — never on the counter.

To reheat or serve: Reheat until steaming hot throughout — cover, stir partway, and let stand before serving.

After thawing: After thawing in the refrigerator: use within 3–4 days.

Meal prep tip: Freeze one measured meal portion per container. Label packages with the recipe name, portion, and date frozen.

Storage guidance sources

Category guidance matched to this recipe's preparation state; sources checked 2026-10-24. This is not a laboratory shelf-life test of the exact recipe.

Complete the meal

Sides chosen to complement this dish — nothing it already has.

Mango with lime

Fruit side

Baked parsnip crisps

Crunchy side

Herbed labneh

Cheese side