Lightened Up Corn and Bean Quesadillas with Avocado-Mango-Chipotle Salsa

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This is the type of meal that in a restaurant, if you’re not careful, could be a major diet de-railer.

Fortunately, I’ve got a lightened up version that’s easy and ready in 15 minutes.

Lightened Up Corn and Bean Quesadillas with Avocado-Mango-Chipotle Salsa (vegetarian/vegan option) - You don't have to derail your diet to enjoy hearty & satisfying comfort food! This version is only about 300 calories & ready in 15 minutes!

There’s a reason certain food just gives you those warm, fuzzy, comfort food feelings. Melted cheese, slathered between tortilla shells, and topped off with big dollops of sour cream and guac is one of them.

No sour cream here, but my version still has the melted cheese and big chunky pieces of avocado. I kept the recipe vegan by using vegan cheese and paid attention to portion size. Sure, gobs of cheese and big portions are nice, but not realities when trying to lighten things up.

Lightened Up Corn and Bean Quesadillas with Avocado-Mango-Chipotle Salsa (vegetarian/vegan option) - You don't have to derail your diet to enjoy hearty & satisfying comfort food! This version is only about 300 calories & ready in 15 minutes!

I filled the quesadilla with chunky corn and bean salsa (Ralph’s storebrand) or Cowboy Caviar would work great. If you’re inclined to sweat down onions and mushrooms to boost the flavor and provide a meat-like texture, without adding meat or virtually any calories, mini portobellas are great.

For the tortilla shells, rather than using big, white, empty-calorie shells, I used whole wheat fajita-sized shells, which are each packed with 40% of daily fiber, and only 80 calories. Usually I love everythingThey’re super soft and don’t taste wheaty. I much prefer them to the Trader Joe’s low carb 60-calorie shells. Sorry, Trader.

Lightened Up Corn and Bean Quesadillas with Avocado-Mango-Chipotle Salsa (vegetarian/vegan option) - You don't have to derail your diet to enjoy hearty & satisfying comfort food! This version is only about 300 calories & ready in 15 minutes!

For the avocado-mango-chipotle salsa, you can halve the recipe if you don’t want extra. However, I really dislike halving one avocado recipes because then what am I going to do with the other half?

I prefer to use the whole avocado and have leftovers of the completed recipe, rather than a lone brown half.

Lightened Up Corn and Bean Quesadillas with Avocado-Mango-Chipotle Salsa (vegetarian/vegan option) - You don't have to derail your diet to enjoy hearty & satisfying comfort food! This version is only about 300 calories & ready in 15 minutes!

The overall stats will vary based on brands and exact ingredients used, and if you want a complete nutritional profile, you’ll have to use an online service to help you calculate it. I don’t have time or desire. Rough estimates, big picture, that’s me.

Quesadillas

Whole wheat fajita shells or soft taco shells , 80 calories each = 160 calories for two

1/4 cup chunky bean and corn salsa = 60 calories

1/4 cup shredded cheese. Daiya is vegan, or use a reduced fat Mexican blend = 80 calories

Total = 300 calories

Avocado Mango Salsa

1 avocado = 320 calories

1 cup diced mango = 100

Total =420 calories, but this would be a very large salsa portion

The entire plate, and I’m sure you’d be stuffed = 720 calories

Lightened Up Corn and Bean Quesadillas with Avocado-Mango-Chipotle Salsa (vegetarian/vegan option) - You don't have to derail your diet to enjoy hearty & satisfying comfort food! This version is only about 300 calories & ready in 15 minutes!

For me, half the quesadilla and not quite half the salsa was plenty, about 350 calories, and I was more than satisfied.

Plant-based meals like this that are full of fiber from the beans, corn, mango, avocado, and tortilla shells keep you full for a long time. The healthy fat in the avocado, and the protein in the beans and cheese, make the quesadillas hearty and satisfying.

Lightened Up Corn and Bean Quesadillas with Avocado-Mango-Chipotle Salsa (vegetarian/vegan option) - You don't have to derail your diet to enjoy hearty & satisfying comfort food! This version is only about 300 calories & ready in 15 minutes!

The slight kick in the corn and bean salsa used in the quesadilla filling, coupled with the chipotle seasoning in the avo-mango salsa, provide rich, bold, smoky flavors with just a touch of heat.

There’s enough cheese to provide the cheesy, chewy quality I crave, while the soft and chewy fajita shells boost the chewiness even more.

Lightened Up Corn and Bean Quesadillas with Avocado-Mango-Chipotle Salsa (vegetarian/vegan option) - You don't have to derail your diet to enjoy hearty & satisfying comfort food! This version is only about 300 calories & ready in 15 minutes!

The sweet mango and tart lime juice are a perfect pairing and add refreshing lightness.

Lightened up comfort food is do-able. In 15 minutes at that.

Lightened Up Corn and Bean Quesadillas with Avocado-Mango-Chipotle Salsa (vegetarian/vegan option) - You don't have to derail your diet to enjoy hearty & satisfying comfort food! This version is only about 300 calories & ready in 15 minutes!

Lightened Up Corn and Bean Quesadillas with Avocado-Mango-Chipotle Salsa (vegetarian/vegan option) - You don't have to derail your diet to enjoy hearty & satisfying comfort food! This version is only about 300 calories & ready in 15 minutes!

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Lightened Up Corn and Bean Quesadillas with Avocado-Mango-Chipotle Salsa

By Averie Sunshine
This is the type of meal that in a restaurant could be a major diet de-railer. Fortunately, I’ve got a lightened up version that’s easy and ready in 15 minutes. An overview of the nutritional stats is provided in the blog post and is an easy meal to keep under 350 calories. The dish is vegetarian, or keep vegan by using vegan cheese. Plant-based meals like this that are full of fiber from the beans, corn, mango, avocado, and tortilla shells keep you full for a long time. The healthy fat in the avocado, and the protein in the beans and cheese, make the quesadillas hearty and satisfying.
Prep Time: 10 minutes
Cook Time: 5 minutes
Total Time: 15 minutes
Servings: 1 quesadilla + about 1 1/2 cups salsa; serves 2
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Ingredients  

Avocado-Mango-Chipotle Salsa 

  • 1 medium ripe Hass avocado, peeled, pitted, and diced in 1/4-inch pieces
  • 1 cup diced mango, in 1/4-inch pieces (I used frozen)
  • juice from 1/2 lime
  • about 1 teaspoon chipotle seasoning, or to taste
  • pinch salt and pepper, optional and to taste

Instructions 

  • Avocado-Mango-Chipotle Salsa – Combine all ingredients in a small bowl, tossing gently to mix thoroughly.
  • Taste salsa and adjust chipotle seasoning, salt, pepper, or lime juice ratios if necessary. Cover with plasticwrap to help prevent oxidation of avocado; set aside while preparing the quesadilla. Salsa is best fresh, but extra will keep for up to 2 days airtight in the refrigerator, although some oxidation will occur.
  • Corn and Bean Quesadillas – Place one fajita shell into a non-stick skillet.
  • Spoon on salsa in an even flat layer, leaving a small bare 1/2-inch margin around the perimeter.
  • Evenly sprinkle with cheese.
  • Top with the other fajita shell.
  • Turn stove to medium-high heat, and once pan is warm, cook for about 3 minutes on first side. If you have a lid, cover skillet to encourage cheese to melt.
  • Uncover skillet, flip quesadilla over, and cook on second side for 1 to 3 minutes, or until done to taste preference.
  • Transfer quesadilla from skillet to plate, top with Avocado Mango Chipotle Salsa, and serve immediately. Quesadillas are best warm and fresh.

Nutrition

Serving: 1, Calories: 1779kcal, Carbohydrates: 172g, Protein: 106g, Fat: 75g, Saturated Fat: 22g, Polyunsaturated Fat: 44g, Trans Fat: 1g, Cholesterol: 268mg, Sodium: 2107mg, Fiber: 19g, Sugar: 35g

Nutrition information is automatically calculated, so should only be used as an approximation.

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Welcome to AverieCooks! Here you’ll find fast and easy recipes that taste amazing and are geared for real life. Nothing fussy or complicated, just awesome tasting dishes everyone loves!

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Please note: I have only made the recipe as written, and cannot give advice or predict what will happen if you change something. If you have a question regarding changing, altering, or making substitutions to the recipe, please check out the FAQ page for more info.

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Comments

  1. The avocado-mango salsa sounds beyond amazing! The one thing I hate about avocados is that you can’t really make a big batch of this kind of stuff… Otherwise I would quintuple the recipe and put it on everything! ;)

    1. Because of the citrus/mango element, the avocado in this kept pretty well! Much better than say in a mashed guacamole which turns brown much quicker.

  2. I love this lighter version of one of my favorite dishes. With all of that great looking salsa and the avocados, I could probably skip the cheese alltogether! Great recipe, Averie. :)

    1. You’re so sweet and I wish that these pics turned out half as pretty as your photos always do! Overcast day, so…difficult!

  3. These look amazing!!! I’ll probably add some shredded chicken to the filling just for some extra protein. Thanks for sharing :) Pinning!

  4. This was perfect for dinner–I needed something fast and easy after a very late night and lazy day!! The salsa really makes this shine and is also pretty tasy on a bed of spinach. We all loved this and appreciate your lighter version. I don’t think anyone would be disappointed eating the same thing for lunch tomorrow–I feel another lazy day coming on!

    1. What a great comment, Paula :) Thanks for making it. You’re the first person who’s reported back after trying it & I appreciate it! I agree that salsa really makes the whole thing pop! And thank goodness for lighter versions…so we can have…more PB by the spoonful :)

  5. You don’t normally associate fresh with quesadillas but you did it! These quesadillas how amazing fresh ingredients and sounds amazing! Must try!

  6. I could eat quesadillas everyday and never get tired of them. :) These look wonderful, and I love that you made a lightened up version. Looking at the pictures, I do think half plus half the salsa would be plenty. I’m always looking for new things to bring to lunch at work, and these look awesome!

  7. it looks so good and tasty, that i wouldn’t care about calories, i like the mixt of colours and between avocado, mango and salsa, so refreshinggggg :D

  8. Averie, you’ve done it again! These look so yummy! We’re trying to cut our calories and I love quesadillas. I love mango and was happy to see that you just used frozen ones. We don’t get them fresh around here very often. Looking forward to trying these!

  9. I love quesadillas, and these look and sound amazing. I especially love your avocado and mango salsa!

  10. It’s been way too long since I’ve had a quesadilla. Love that these are healthy and filling! I can’t get enough avocados lately. I’ve been eating part of one almost every day.

  11. Now see “what am I going to do with the other half” befuddles me. There is never leftover avocado, lol. These look fabulous!

  12. Avocado and mango is truly one of my favorite “fresh” flavor combinations. These quesadillas look magnificent Averie!

    1. This is CA winter time food. This is as ‘comfort’ as I can get…LOL I would die if I had your weather. Shudder.

  13. I should not be looking at these right now before dinner….holy tummy growl! That sounds amazing :)