The finished recipe. Beef and Black Bean QuesadillaIngredients 1 to 6. 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 jalapeñosIngredients 7 to 10. 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.)Step 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.Step 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.Step 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.
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