Quick Cheesy Black Bean & Chicken Quesadillas
Crispy whole-wheat tortillas stuffed with melted cheddar, pre-cooked shredded chicken, and tender black beans. A simple 10-minute dinner that pleases kids while giving mom a iron-rich protein boost.
Prep
5 min
Cook
7 min
Total
12 min
Makes
3 servings
Created together. Shared with you.
Made by Tiff + Lila
Tiff created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Well-fueled muscles
Support your everyday foundations
A varied meal helps bring protein, energy and minerals into the day without turning dinner into a supplement calculation.
Notice: comfort + hydration
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
7 min
Total
12 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Knife and cutting board
Time saver
For storage, wrap cooked leftover wedges in foil and store in the refrigerator for up to 2 days; reheat in a toaster oven at 350°F (175°C) for 5 minutes.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 10 steps complete
Next: Set a large nonstick skillet over medium…
- 01
Set a large nonstick skillet over medium…
Set a large nonstick skillet over medium heat at 350°F (175°C).
Tap card to mark done - 02
Lay whole-wheat tortillas flat on a clean…
Lay whole-wheat tortillas flat on a clean work surface or cutting board.
Tap card to mark done - 03
Sprinkle half of the shredded cheddar cheese…
Sprinkle half of the shredded cheddar cheese evenly over one half of each tortilla.
Tap card to mark done - 04
Layer the cooked shredded chicken and rinsed…
Layer the cooked shredded chicken and rinsed black beans over the cheese on each tortilla.
Tap card to mark done - 05
Top the filling with the remaining shredded…
Top the filling with the remaining shredded cheddar cheese to anchor the top fold.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Fold each tortilla in half over the…
Fold each tortilla in half over the filling to create a half-moon shape.
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Place folded quesadillas into the warm skillet…
Place folded quesadillas into the warm skillet and cook for 3 to 4 minutes until the bottom is golden brown and crisp.
Look for: the bottom is golden brown and crisp
Tap card to mark done - 08
Flip carefully with a spatula and cook…
Flip carefully with a spatula and cook the second side for another 3 minutes until cheese is fully melted and tortilla is golden.
Look for: cheese is fully melted and tortilla is golden
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Transfer to a cutting board
Transfer to a cutting board, let rest for 1 minute to set the cheese, then slice each quesadilla into three wedges.
Allow: 1 minute
Tap card to mark done - 10
Serve warm with mild salsa or a…
Serve warm with mild salsa or a dollop of Greek yogurt on the side.
Ready when: everything is assembled and ready to enjoy
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