Corn and Bean Quesadillas
cup drained canned corn
teaspoon chili powder
cup fat-free refried beans
7 inches fat-free flour tortillas
cup chopped, peeled papaya, mango, or peaches
4 ounce can green chili peppers, drained and cut into strips
cup shredded Chihuahua or Monterey Jack cheese (3 to 4 ounces)
Nonstick cooking spray
Fat-free dairy sour cream (optional)
Fresh cilantro leaves (optional)
- Combine corn and chili powder; set aside. Spread about 1/4 cup refried beans over half of each tortilla. Top with papaya, mango, or peach, the corn mixture, and chili pepper strips. Sprinkle with cheese. Fold tortillas in half, pressing gently.
- Lightly coat a 10-inch nonstick skillet with cooking spray. Cook quesadillas for 2 to 3 minutes over medium heat or until lightly browned, turning once. Cut each quesadilla into wedges. Garnish with dairy sour cream, guacamole, and/or cilantro leaves, if desired. Makes 3 to 4 servings.
From the Test Kitchen
Make it a meal with assorted relishes, Mexican-style rice, and iced tea.
Nutrition Facts(Corn and Bean Quesadillas)
- Per serving:
- 382 kcal cal.,
- 10 g fat
- (6 g sat. fat,
- 34 mg chol.,
- 1260 mg sodium,
- 58 g carb.,
- 6 g fiber,
- 18 g pro.
- Percent Daily Values are based on a 2,000 calorie diet