Refried bean-and-corn quesadillas

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Recipe by: clarabella

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Preparation Time:

10 Min

Serves:

Difficulty:

Easy

Cost:

Main Ingredients:

See below ingredients and instructions of the recipe

Cooking Preparation of the Recipe:

1/2 c Frozen whole-kernel corn,
-thawed
2 tb Thinly sliced green onions
1/4 ts Ground cumin
1 cn (16-ounce) fat-free refried
-beans
8 Fat-free (8-inch) flour
-tortillas
3/4 c (3 ounces) shredded Monterey
-Jack cheese with jalapeno
-peppers
Vegetable cooking spray
1/2 c Nonfat sour cream
Cilantro sprigs (optional)
Jalapeno peppers (optional)

Directions: 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 jalapeno peppers, if desired.

Note: Because this recipe calls for canned beans it's higher in
sodium. You can lower the sodium by cooking dried beans.

Nutritional Info: CALORIES 475 (14% from fat); PROTEIN 20.9g; FAT
7.4g (sat 4.2g, mono 2g, poly 0.5g); CARB 82g; FIBER 5.8g; CHOL 17mg;
IRON 3mg; SODIUM 1,319mg; CALC 219mg

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