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Monday, January 7, 2013


No need to add fatty cheese to these quesadillas, as you will find that sliced avocado and the rich tomato and refried bean filling will be flavoursome enough! If you have any refried been & tomato mixture left over I like to use it as a sauce for my quesadilla. The only difficult thing about this recipe is not eating more than four quesadilla diamonds! (which is 1 serving). 


  • 1 teaspoon rice bran oil 
  • 2 garlic cloves, finely chopped
  • 1 x 435g tin 99% fat free refried beans
  • 500g tomatoes, roughly chopped
  • 1 tablespoon tomato paste 
  • 8 x mountain wraps 
  • 1/2 a red capsicum, roughly chopped 
  • 1/2 a green capsicum, roughly chopped 
  • 1 shallot, finely chopped
  • Toppings; sliced tomato, sliced avocado, finely chopped shallots, chives and/or coriander. 


1. Heat a medium saucepan with 1/2 a teaspoon oil over medium heat and swirl to coat. Add the garlic to the pan and cook, stirring frequently for 1-2 minutes or until garlic is cooked. Pour the refried beans, tomato and tomato paste into the pan and cook, stirring often, for around five minutes or until the mixture starts to boil. Turn the heat off but leave the saucepan on the stove. 

2. Meanwhile, combine the two types of capsicum and the shallot in a small bowl. 

3. Heat a large frying pan over medium-low heat. Add the remaining 1/2 teaspoon oil and swirl to coat the pan. Place one wrap in the pan and spread the refried bean mixture thickly over the wrap, making sure to cover the edges. Sprinkle 1/4 of the capsicum and shallot mixture over the wrap and firmly place another wrap to top, sealing the edges. Cook for 2-3 minutes each side or until both sides are slightly golden. Repeat the process three more times until all the wraps have been used. (Be aware that the fry pan will become hotter as time goes on so less cooking time will be needed for each quesadilla). 

Serve warm with some or all of the optional toppings! 

Serves /
Total Preparation time / 10 minutes 
Total Cooking time / around 20 minutes 

x Emily 

1 comment:

  1. I have gone back to work an extra day, which makes three weekdays, plus Saturday mornings. I will admit I have missed a few days training, but on the whole have had great success this week. gym equipment


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