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Refried Bean-and-Corn Quesadillas

Photo: Lee Isaacs; Styling: Cindy Manning Barr
Yield 4 servings (serving size: 4 wedges and 2 tablespoons sour cream)
Because this recipe calls for canned beans, it's higher in sodium. You can lower the sodium by cooking dried beans.

Ingredients

  • 1/2 cup frozen whole-kernel corn, thawed
  • 2 tablespoons thinly sliced green onions
  • 1/4 teaspoon ground cumin
  • 1 (16-ounce) can fat-free refried beans
  • 8 (8-inch) fat-free flour tortillas
  • 3/4 cup (3 ounces) shredded Monterey Jack cheese with jalapeno peppers
  • Vegetable cooking spray
  • 1/2 cup nonfat sour cream
  • Cilantro sprigs (optional)
  • Jalapeño peppers (optional)

Nutrition Information

  • calories 475
  • caloriesfromfat 14 %
  • fat 7.4 g
  • satfat 4.2 g
  • monofat 2 g
  • polyfat 0.5 g
  • protein 20.9 g
  • carbohydrate 82 g
  • fiber 5.8 g
  • cholesterol 17 mg
  • iron 3 mg
  • sodium 1319 mg
  • calcium 219 mg

How to Make It

  1. Combine first 4 ingredients in a medium bowl, and stir well. Spread about 1/2 cup bean mixture over each of 4 tortillas, and top each with 3 tablespoons cheese and remaining tortillas.

  2. 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.

  3. Cut each quesadilla into 4 wedges. Serve warm with sour cream. Garnish with cilantro sprigs and jalapeño peppers, if desired.