Black Bean Quesadillas with Warm Corn Salsa

Black Bean Quesadillas with Warm Corn Salsa Recipe

Yield:

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

Recipe from

Oxmoor House

Nutritional 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

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

Preparation

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.

kitchen tip

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!

Note:

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.

Barbara Seelig Brown,

Cooking Light First Foods

August 2010
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