Refried Bean-and-Corn Quesadillas

Refried Bean-and-Corn Quesadillas Recipe
Photo: Lee Isaacs; Styling: Cindy Manning Barr
Because this recipe calls for canned beans, it's higher in sodium. You can lower the sodium by cooking dried beans.

Yield:

4 servings (serving size: 4 wedges and 2 tablespoons sour cream)

Recipe from

Cooking Light

Nutritional 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

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)

Preparation

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.

Note:

Jean Kressy,

May 1995
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