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Corn and Bean Quesadillas
Ingredients
-
1/2
cup drained canned corn
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1/4
teaspoon chili powder
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1
cup fat-free refried beans
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4
7 - 8 inches fat-free flour tortillas
-
1
cup chopped, peeled papaya, mango, or peaches
-
1
4 ounce can green chili peppers, drained and cut into strips
-
3/4
- 1
cup shredded Chihuahua or Monterey Jack cheese (3 to 4 ounces)
-
Nonstick cooking spray
-
Fat-free dairy sour cream (optional)
-
Guacamole (optional)
-
Fresh cilantro leaves (optional)
Directions
1. 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.
2. 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
- Tip Menu Suggestion:Make it a meal with assorted relishes, Mexican-style rice, and iced tea.
Nutrition Facts
(Corn and Bean Quesadillas)
- Servings Per Recipe 3,
- Calories 382,
- Protein (gm) 18,
- Carbohydrate (gm) 58,
- Fat, total (gm) 10,
- Cholesterol (mg) 34,
- Saturated fat (gm) 6,
- Dietary Fiber, total (gm) 6,
- Vitamin A (IU) 3401,
- Sodium (mg) 1260,
- Calcium (DV %) 202,
- Percent Daily Values are based on a 2,000 calorie diet
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