Recipe of the Month: Black bean quesadillas/burrito

By LifeSport Nutrition Coach Celine Evans

1 can black beans, drained and well rinsed

1 onion, diced

1-2 cloves garlic, crushed or finely diced (optional)

300-500g lean ground meat or veggie alternative (turkey, beef, chicken, veggie ground round) (OPTIONAL)

1 green pepper, diced

1 zucchini, diced

1 red, yellow or red pepper, diced

3 cups spinach or kale, roughly chopped

6-8 mushrooms, sliced

Cajun seasoning- to taste

Whole wheat tortillas

Strong cheese, grated

½ large tomato per person, chopped

¼  - ½ avocado chopped or guacamole as side garnish

  1. In a pan at medium high heat, spray lightly with oil (preferably a high smoke point choice such as sesame, grapeseed, extra virgin olive oil, rice bran sunflower, safflower or coconut) and add in lean meat (if using) until lightly browned
  2. Meanwhile, chop vegetables and add onions, mushrooms and garlic to pan, mixing occasionally until translucent
  3. Add in remaining vegetables and black beans and sprinkle generously with Cajun seasoning; cover and reduce heat to low medium, stirring occasionally until spinach/kale has wilted and zucchini softened
  4. Spoon mixture over ½ wheat tortilla, top with grated cheese and fold over and top with tomato and avocado
  5. The quesadilla can be placed into a pan, oven or George Forman Grill to melt the cheese and crisp the tortilla or placed in microwave to melt the cheese.

Bon Appetit!

LifeSport Nutrition coach Celine Evans is a qualified sports dietitian. Celine has worked with high performance teams in New Zealand including Rugby, marathoners and endurance cyclists. She has 11 years’ experience in sports nutrition and her grad diploma in Sports Nutrition from the. Contact Coach Celine to share your goals, race faster, or master the Ironman distance. 

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