5:30 Challenge: Quesadillas

5:30 Challenge

5 ingredients/30 minutes

Tonight’s solution:

Black Bean and Goat Cheese Quesadillas

To make the meal:

Guacamole and salsa

Diced watermelon

Quesadillas are inherently quick and easy to prepare. Assemble the quesadillas up to two days ahead and cook just before serving, or cook them a few hours ahead and wrap in foil. Reheat them in a 350-degree oven for 10 minutes.

Guacamole is a traditional accompaniment that you can put together while the onions and beans are cooking. Mash an avocado and season to taste with lime juice and salt. A little salsa, some diced melon, and you’re all set.

Black Bean and Goat Cheese Quesadillas

Hands on: 25 minutes

Total time: 25 minutes

Serves: 4

1 small yellow onion, finely chopped

1 (15-ounce) can black beans, rinsed and drained

2 teaspoons chili powder

4 ounces fresh goat cheese, crumbled

8 (8-inch) whole wheat tortillas

In a medium skillet, heat 2 tablespoons olive oil over medium heat until hot. Add onion and sauté until onion is translucent, about 5 minutes. Add the beans and chili powder and cook until beans are heated through, about 5 minutes. Remove pan from heat. With the back of a fork, break up the beans to make a chunky mash. Season to taste with salt and pepper.

Spread the black bean mixture evenly over four tortillas. Scatter the goat cheese over the beans and cover with the remaining tortillas. Can be prepared up to this point and refrigerated for up to 2 days.

Place one quesadilla in an ungreased medium skillet over medium-high heat. Cook until lightly browned, about 2 minutes, then flip and brown the other side, about 1 minute. Remove from heat and cut into wedges to serve. Repeat with remaining quesadillas. Garnish with cilantro, if desired.

Adapted from Fine Cooking magazine, December 2003.

Per serving: 575 calories (percent of calories from fat, 36), 23 grams protein, 70 grams carbohydrates, 9 grams fiber, 23 grams fat (9 grams saturated), 30 milligrams cholesterol, 630 milligrams sodium.

Take the 5:30 Challenge. If you have a great-tasting main-dish recipe that uses no more than five ingredients and can be made in 30 minutes or less, tell us. (Salt, pepper, water and oil for greasing a pan don’t need to be included in the ingredients.) You can also suggest a side dish if it can be made within the same time. Send recipes to 5:30 Challenge, The Atlanta Journal-Constitution, Sixth Floor, 233 Perimeter Center Parkway N.E., Atlanta, GA 30346. E-mail fivethirty@ajc.com.