Black Bean and Corn Quesadillas

Recipe from

Recipe Time

Prep: 16 Minutes
Cook: 8 Minutes

Nutritional Information

Calories 94
Caloriesfromfat 19 %
Fat 2 g
Satfat 1.1 g
Monofat 0.0 g
Polyfat 0.0 g
Protein 5.5 g
Carbohydrate 13.8 g
Fiber 1.5 g
Cholesterol 6 mg
Iron 0.0 mg
Sodium 223 mg
Calcium 0.0 mg

Ingredients

1 cup (4 ounces) shredded reduced-fat Monterey Jack cheese
3/4 cup canned no-salt-added black beans, rinsed and drained
1/2 cup frozen whole-kernel corn, thawed
1/3 cup chopped onion
1/3 cup finely chopped fresh cilantro
4 (8-inch) fat-free flour tortillas
3/4 cup seeded, finely chopped tomato
3/4 cup salsa
1/4 cup nonfat sour cream
1/4 cup finely chopped fresh cilantro

Preparation

Combine first 5 ingredients in a small bowl; toss lightly. Lightly brush tortillas with water. Divide bean mixture evenly among tortillas, arranging just off-center of each. Fold tortilla in half. Place on a large baking sheet. Bake at 400° for 8 to 10 minutes or until cheese melts and tortillas are crisp.

Cut each quesadilla into 3 wedges. Top each wedge with 1 tablespoon tomato, 1 tablespoon salsa, 1 teaspoon sour cream, and 1 teaspoon cilantro.

Note:

Cooking Light Low-Fat, Low-Calorie Quick and Easy Cookbook

January 1998
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