Refried bean-and-corn quesadillas

4 Servings

Ingredients

Quantity Ingredient
½ cup Frozen whole-kernel corn, thawed
2 tablespoons Thinly sliced green onions
¼ teaspoon Ground cumin
1 can (16-ounce) fat-free refried beans
8 Fat-free (8-inch) flour tortillas
¾ cup (3 ounces) shredded Monterey Jack cheese with jalapeno peppers
Vegetable cooking spray
½ cup Nonfat sour cream
Cilantro sprigs (optional)
Jalapeno peppers (optional)

Directions

Directions: Combine first 4 ingredients in a medium bowl, and stir well. Spread about ½ cup bean mixture over each of 4 tortillas, and top each with 3 tablespoons cheese and remaining tortillas.

Coat a large nonstick skillet with cooking spray, and place over medium-high heat until hot. Add 1 quesadilla, and cook 3 minutes on each side or until golden. Remove quesadilla from skillet; set aside, and keep warm. Repeat procedure with remaining quesadillas.

Cut each quesadilla into 4 wedges. Serve warm with sour cream.

Garnish with cilantro sprigs and jalapeno peppers, if desired.

Note: Because this recipe calls for canned beans it's higher in sodium. You can lower the sodium by cooking dried beans.

Nutritional Info: CALORIES 475 (14% from fat); PROTEIN 20.9g; FAT 7.4g (sat 4.2g, mono 2g, poly 0.5g); CARB 82g; FIBER 5.8g; CHOL 17mg; IRON 3mg; SODIUM 1,319mg; CALC 219mg Posted to MM-Recipes Digest V3 #2.TXT

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