Beef and Black Bean Quesadilla
Makes 1 serving

INGREDIENTS
100 g Beef mince, 5% fat (Weighed raw. Standard 20% mince is nearly twice the calories at the same weight.)
60 g Black beans, tinned and drained (Drained weight.)
1 tsp (6 g) Chipotle paste
1 medium, about 60 g Flour tortilla
30 g Reduced-fat cheddar
20 g Pickled jalapeños
15 g Spring onion
50 g Tomato salsa (For dipping. Tomato salsa from a jar is almost nothing; a creamy dip is not.)
A few sprigs Fresh coriander
2 sprays Olive oil spray (Counted at a quarter of a gram per spray, which is what the nozzle on most bottles delivers. Four sprays is 9 kcal.)

METHOD
1. Brown the mince in a sprayed pan over a high heat for five minutes, breaking it up. Stir in the chipotle, beans and a splash of water and cook for two minutes until the beans are hot and the mixture is nearly dry.
2. Lay the tortilla in a clean dry frying pan over a medium heat. Scatter the cheese over one half, then the beef, jalapeños and spring onion, and fold the empty half over.
3. Cook for three minutes, pressing down with a spatula, until the underside is golden. Flip carefully and cook for two more, until the cheese has melted. Cut into three and dip in the salsa with the coriander.

Contains gluten cereals and milk.

RECIPE NOTES
One tortilla folded in half rather than two stacked. It is the same filling for one tortilla's worth of bread.
The mince is only 100 g because the beans and cheese carry protein too. Together they reach 40 g.

Full recipe: https://www.getfuel8.com/recipes/beef-black-bean-quesadilla
