Because this recipe calls for canned beans, it's higher in sodium. You can lower the sodium by cooking dried beans.
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)
How to Make It
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.
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.
Cut each quesadilla into 4 wedges. Serve warm with sour cream. Garnish with cilantro sprigs and jalapeño peppers, if desired.