Refried Bean-and-Corn Quesadillas

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

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Nutritional Information

Amount per serving
  • Calories: 475
  • Calories from fat: 14%
  • Fat: 7.4g
  • Saturated fat: 4.2g
  • Monounsaturated fat: 2g
  • Polyunsaturated fat: 0.5g
  • Protein: 20.9g
  • Carbohydrate: 82g
  • Fiber: 5.8g
  • Cholesterol: 17mg
  • Iron: 3mg
  • Sodium: 1319mg
  • Calcium: 219mg


  • 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)


  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.
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