{"id":6537,"date":"2019-08-02T10:24:45","date_gmt":"2019-08-02T14:24:45","guid":{"rendered":"https:\/\/web.uri.edu\/community-nutrition\/?p=6537"},"modified":"2025-10-31T10:49:08","modified_gmt":"2025-10-31T14:49:08","slug":"sweet-potato-quesadilla","status":"publish","type":"post","link":"https:\/\/web.uri.edu\/community-nutrition\/sweet-potato-quesadilla\/","title":{"rendered":"Sweet Potato Quesadilla"},"content":{"rendered":"
\n
\n

Sweet Potato Quesadillas \/ Quesadillas de Batata \/ Quesadilhas de Batata-Doce<\/h1>\n

Download Recipe\/ Print Recipe<\/a>
\n <\/p>\n<\/div>\n

\"\"<\/div>\n<\/div>\n

English<\/h1><\/p>\n

Servings per recipe: 2
\nServing size: \u00bd quesadilla
\nPrep time: 5 minutes
\nCook time: 15 minutes
\nCost: $1.80 per recipe \/ $0.90 per serving<\/p>\n

Ingredients<\/h2>\n
    \n
  • \u00bd cup mashed, cooked sweet potato* or canned (yams)<\/li>\n
  • \u00bc cup canned low-sodium black beans, drained & rinsed<\/li>\n
  • Nonstick cooking spray<\/li>\n
  • 2 whole wheat tortillas, 8 inch size<\/li>\n
  • 2 tablespoons chunky salsa<\/li>\n
  • 2 tablespoons reduced fat shredded cheddar cheese<\/li>\n<\/ul>\n

    *1 fresh sweet potato = about 1 cup
    \nBe sure to rinse and drain canned sweet potatoes (yams). 15 ounce can = 1\u00bd cups<\/p>\n

    Directions<\/h2>\n
      \n
    1. In a medium size bowl, mash the sweet potato with the beans.<\/li>\n
    2. Coat a skillet with cooking spray on medium heat.<\/li>\n
    3. Place one tortilla in skillet. Spread the sweet potato and black bean mixture onto it. Top with salsa and shredded cheese. Cover with the other tortilla.<\/li>\n
    4. Cook for 2-3 minutes then flip with a wide spatula and cook for another 2-3 minutes. Remove from pan to a cutting board and slice into quarters.<\/li>\n<\/ol>\n

      Money Saving Tip<\/h1>

      Beans are a healthy, low-cost source of protein.<\/p><\/div><\/section><\/section>

      Spanish<\/h1><\/p>\n

      Porciones por receta: 2
      \nTama\u00f1o de porci\u00f3n: \u00bd quesadilla
      \nTiempo de preparaci\u00f3n: 5 minutos
      \nTiempo de cocci\u00f3n: 15 minutos
      \nCosto: $1.80 por receta \/ $0.90 por porci\u00f3n<\/p>\n

      Ingredientes<\/h2>\n
        \n
      • \u00bd taza batata cocida, machacada* o enlatada<\/li>\n
      • \u00bc taza frijoles negros de lata bajos en sodio, enjuagados<\/li>\n
      • Aceite en aerosol<\/li>\n
      • 2 tortillas de harina integral, tama\u00f1o 8 pulgadas<\/li>\n
      • 2 cucharadas salsa chunky<\/li>\n
      • 2 cucharadas queso cheddar rallado bajo en grasa<\/li>\n<\/ul>\n

        * 1 batata fresca = como 1 taza
        \nAseg\u00farese de enjuagar y colar si est\u00e1 utilizando batata enlatada. 1 lata 15 onzas batata = 1\u00bd tazas<\/p>\n

        Preparaci\u00f3n<\/h2>\n
          \n
        1. En un taz\u00f3n mediano, machaque la batata con los frijoles.<\/li>\n
        2. Cubra un sart\u00e9n con aceite en spray sobre fuego medio.<\/li>\n
        3. Coloque una tortilla en el sart\u00e9n. Esparza la mezcla de batata y frijoles sobre ella. Agregue la salsa y el queso rallado. Cubra con la otra tortilla.<\/li>\n
        4. Cocine por 2-3 minutos y luego con una esp\u00e1tula grande voltee y cocine por otros 2-3 minutos. Retire del sart\u00e9n a una tabla de cortar y corte en cuartos.<\/li>\n<\/ol>\n

          Consejo para ahorrar dinero<\/h1>

          Los frijoles son una fuente de prote\u00edna saludable y de bajo costo.<\/p><\/div><\/section><\/section>

          Portuguese<\/h1><\/p>\n

          Por\u00e7\u00f5es por receita: 2
          \nTamanho da por\u00e7\u00e3o: \u00bd quesadilha
          \nTempo de preparo: 5 minutos
          \nTempo de cozimento: 15 minutos
          \nCusto: $1.80 por receita, $0.90 por por\u00e7\u00e3o<\/p>\n

          Ingredientes<\/h2>\n
            \n
          • \u00bd copo de pur\u00ea de batata-doce cozida* ou enlatada (\u201cyams\u201d)<\/li>\n
          • \u00bc copo de feij\u00e3o preto enlatado com baixo teor de s\u00f3dio, escorrido e enxaguado<\/li>\n
          • Spray antiaderente<\/li>\n
          • 2 tortilhas integrais, de 8 polegadas<\/li>\n
          • 2 colheres de sopa de molho salsa robusto<\/li>\n
          • 2 colheres de sopa de queijo cheddar com teor de gordura reduzido, ralado<\/li>\n<\/ul>\n

            * 1 batata-doce fresca = cerca de 1 copo
            \nSempre enxague e escorra as batatas-doces
            \nenlatadas (\u201cyams\u201d). Lata de 15 on\u00e7as = 1\u00bd copos<\/p>\n

            Modo de Preparo<\/h2>\n
              \n
            1. Em uma tigela m\u00e9dia, amasse a batata-doce com o feij\u00e3o.<\/li>\n
            2. Cubra uma frigideira com spray antiaderente e coloque em fogo m\u00e9dio.<\/li>\n
            3. Coloque uma tortilha na frigideira. Espalhe a mistura de batata-doce e feij\u00e3o preto sobre ela. Cubra com molho salsa e queijo ralado. Cubra com a outra tortilha.<\/li>\n
            4. Cozinhe por 2 a 3 minutos, depois vire com uma esp\u00e1tula larga e cozinhe por mais 2 a 3 minutos. Transfira da frigideira para uma t\u00e1bua e corte em quatro peda\u00e7os.<\/li>\n<\/ol>\n

              Dica para economizar dinheiro<\/h1>

              O feij\u00e3o \u00e9 uma fonte de prote\u00edna saud\u00e1vel e barata.<\/p><\/div><\/section><\/section><\/div><\/section>\n

               <\/p>\n","protected":false},"excerpt":{"rendered":"

              Sweet Potato Quesadillas \/ Quesadillas de Batata \/ Quesadilhas de Batata-Doce    <\/p>\n","protected":false},"author":2097,"featured_media":26493,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":"","_links_to":"","_links_to_target":""},"categories":[505,114,13,135,123],"tags":[],"class_list":["post-6537","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-from-can-to-table","category-kid-friendly","category-main-dish","category-recipe","category-simple-meals-for-one-or-two"],"acf":[],"_links":{"self":[{"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/posts\/6537","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/users\/2097"}],"replies":[{"embeddable":true,"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/comments?post=6537"}],"version-history":[{"count":6,"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/posts\/6537\/revisions"}],"predecessor-version":[{"id":26496,"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/posts\/6537\/revisions\/26496"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/media\/26493"}],"wp:attachment":[{"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/media?parent=6537"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/categories?post=6537"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/tags?post=6537"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}