Meal Details
1. Black bean vegan quesadillas
206cal, 6p, 19c, 9f (per meal)
1/2 can(s) (220g)
1/2 avocado(s) (101g)
4 tbsp (28g)
4 tbsp (65g)
2 tortilla (approx 7-8" dia) (98g)
1 tsp (5mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Combine beans, cheese and half of salsa in a medium bowl.
2
Distribute filling evenly on half of each tortilla. Fold tortillas in half, pressing gently to flatten.
3
Heat half of the oil in a large nonstick skillet over medium heat. Add quesadilla(s) and cook, turning once and adding the other half of the oil, until golden on both sides, 2 to 4 minutes total.
4
Transfer to a cutting board and tent with foil to keep warm.
5
Serve the quesadillas with avocado and the remaining salsa.
2. Brown rice
115cal, 2p, 23c, 1f (per meal)
2/3 cup (127g)
4 dash, ground (1g)
1 1/3 cup(s) (316mL)
4 dash (3g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
3. Simple mixed greens salad
68cal, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.