A sparing amount of cooking spray is key to perfectly crisp quesadillas--too much and the fat absorbs into the tortilla. Plus, spreading mashed beans onto each tortilla forms a protective layer that keeps the veggie juices contained (and the tortillas crisp).
1 teaspoon canola oil
1 cup coarsely chopped poblano chile
1/2 cup frozen whole-kernel corn
3/4 cup packaged precooked quinoa and brown rice (such as Seeds of Change)
1 cup canned unsalted black beans, rinsed and drained
2 teaspoons Mexican hot sauce (such as Cholula)
8 (6-inch) flour tortillas
6 tablespoons light sour cream
6 lime wedges
How to Make It
Place oven rack in middle of oven. Preheat broiler to high. Place a baking sheet on rack in oven (keep pan in oven as it preheats).
Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Add poblano and corn; cook 5 minutes, stirring once. Add quinoa, salt, and spinach; sauté 2 minutes or until spinach wilts. Remove from heat; stir in cheese.
Combine beans and hot sauce in a small bowl; mash with fork until smooth. Spread 2 1/2 tablespoons bean mixture on each of 4 tortillas; top each with 1/2 cup spinach mixture and 1 tortilla. Lightly coat quesadillas with cooking spray. Arrange quesadillas on preheated pan in oven; broil 3 minutes or until lightly browned, turning once.
Cut each quesadilla into 6 wedges. Serve with sour cream and lime.
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I followed the recipe for these except that I used whole wheat flour tortillas and plain brown rice instead of brown rice with quinoa. This recipe idea seems like a good one, but the end result was dry and bland (I seeded the poblano which took out a lot of the heat). I think I would have liked them better with more veggies (maybe more spinach?) and more cheese and without the brown rice. And, a regular flour tortilla might be tastier than a whole wheat one, although not as healthy.
These are great for a quick lunch or dinner. My changes: 1 Poblano Chile, 6 oz bag of baby spinach, 9 thin slices of sharp cheddar, 1 can beans, 3 tsps. of Cholula, 5 - 8" tortillas and I used the regular sour cream, omitted the lime. For the 5th tortilla I just put the ingredients on half of tortilla and folded it over.