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Black Bean Quesadillas with Warm Corn Salsa

Yield 4 servings (serving size: 3 quesadilla wedges and about 1/2 cup salsa)

Ingredients

  • 1 tablespoon olive oil
  • 2 cups chopped plum tomatoes (about 6 medium)
  • 1 (15-ounce) can black beans, rinsed and drained
  • 2 cups bagged baby spinach leaves
  • 4 (8-inch) whole-wheat flour tortillas
  • Cooking spray
  • 1 cup (4 ounces) preshredded reduced-fat Mexican blend cheese
  • 1 cup frozen whole-kernel corn
  • 1 cup chopped red bell pepper
  • 1/4 cup chopped fresh cilantro
  • 2 tablespoons fresh lime juice

Nutrition Information

  • calories 271
  • caloriesfromfat 0.0 %
  • fat 12.5 g
  • satfat 3.6 g
  • monofat 2.6 g
  • polyfat 0.6 g
  • protein 17.4 g
  • carbohydrate 30.6 g
  • fiber 9.3 g
  • cholesterol 10 mg
  • iron 2.7 mg
  • sodium 649 mg
  • calcium 311 mg

How to Make It

  1. Preheat broiler.

  2. Heat oil in a large nonstick skillet over medium-high heat. Add tomato and beans; sauté 3 minutes. Add spinach; sauté 3 minutes or until liquid evaporates, stirring occasionally. Remove from heat; mash beans slightly.

  3. Place tortillas on a baking sheet coated with cooking spray. Top each tortilla with 1/2 cup bean mixture and 1/4 cup cheese; fold in half. Lightly coat tops with cooking spray. Broil 3 minutes or until cheese melts and tortillas begin to brown. Cut each tortilla into 3 wedges.

  4. While quesadillas broil, combine corn and remaining ingredients in a small saucepan. Cook over medium heat for 2 minutes or until warm, stirring frequently. Serve warm salsa with quesadillas.

  5. kitchen tip

  6. Quesadillas are fun finger food and a great way to get your toddler to eat veggies. Offer him a small spoonful of the salsa—he might surprise you and like it!

Cook's Notes

Let your toddler help by:

  • Helping rinse the beans in a colander.
  • Placing the tortillas on the baking sheet.
  • Sprinkling the cheese on the tortillas and bean mixture.

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