Mexican · Lunch
Bean and Cheese Sandwich
A Mexican-style sandwich layering seasoned black beans and reduced-fat cheese in a lightly griddled corn tortilla, brightened with tomato, onion, cilantro and a squeeze of lime. Cooking uses minimal oil and lean cheese to keep the dish light while retaining classic bean-and-cheese flavour.
$2
10 minsPrep
8 minsCook
18 minsTotal
EasyLevel
Nutrition per serving
396Calories
18.9gProtein
13.1gFat
45.2gCarbs
2.5gSugar
13.2gFiber
524mgSodium
27mgChol
6.2gSat Fat
1092mgPotassium
270mgCalcium
5.6mgIron
0.5mcgVitamin B12
12mgVitamin C
Goes well with
Mexican Lager or Modelo
local
Agua Fresca de Jamaica
international
vegetarian
low-calorie
low-cholesterol
high-fiber
low-calorie
Instructions
1
Prep
Dice the onion and tomato. Mash the black beans with cumin, chili powder and salt until chunky.
2
Saute
Heat olive oil in a skillet over medium heat. Saute the diced onion for 2 minutes until softened and translucent.
3
Warm
Add the bean mixture to the skillet and cook over medium-low heat for 3 minutes, stirring occasionally, until heated through.
4
Build
Spoon warm beans onto half the tortilla, scatter cheese on top, then fold. Return to skillet over medium heat and cook 2 minutes per side until cheese melts and tortilla crisps.
5
Plate
Transfer to a plate. Tuck tomato slices alongside, scatter with cilantro, and serve with the lime wedge.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 420g420g cooked black beans
- 60g60g Monterey Jack cheese
- 22 corn tortilla, 6-inch (about 30g)
- 60g60g onion
- 1/2 tsp1/2 tsp ground cumin
- 1/2 tsp1/2 tsp chili powder
- 44 tomato slices
- 10ml10ml olive oil
- 2 tbsp2 tbsp cilantro
- 22 lime wedge, for squeezing
- a pinch of salt
