tuna and bean quesadilla recipe
September 26, 2017
Coaching ZoneFitnessHealth

Tuna and Bean Quesadilla Recipe

Running out of healthy lunch or dinner recipes? Here’s one to try straight from our Coaching Zone nutrition portal.

Whether fresh or canned, tuna is loaded with vitamins and nutrients, and low in saturated fat. It’s good for the heart, brain, bones, and is definitely kind to the figure. On top of that, beans are the least expensive source of protein! You can’t go wrong with this recipe.


* 95g tin tuna in spring water, drained
* 125g tin four bean mix, drained & rinsed
* 2 tbs corn kernels, drained & rinsed
* 50g spinach leaves
* salt & pepper, to taste
* 2 large corn tortillas
* 2 tbs tasty cheese, grated

  1. Mix together tuna, beans, corn and spinach leaves. Season with salt and pepper.
  2. Scatter one tortilla with some of the cheese, top with tuna bean mix, scatter over more cheese and top with other tortilla.
  3. Lightly spray a fry pan with oil and, when hot, gently place tortilla in the pan and cook for 3-4 minutes or until it becomes crisp and cheese is melting.
  4. To turn over, gently slide onto a plate, place a second plate on top, turn them over and slide quesadilla back into the pan that has been sprayed with oil again. Cook for another 3-4 minutes.
  5. Remove from pan and cut into 6 wedges to serve.

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