Bean and Cheese Quesadilla
By Fruits & Veggies - More Matters
The salsa recipe included here makes a great snack on it's own
Appetizers, Dips & Salsa
Ingredients2 cups corn kernels (fresh or frozen)
1 medium red bell pepper, finely chopped
1/2 small red onion, finely chopped
1/4 cup chopped cilantro leaves
1 small jalapeno, seeded and minced
Freshly ground pepper, to taste
1 tablespoon fresh lime juice
4 (8 inch) whole-wheat tortillas
1 15-oz. can pinto beans, rinsed, drained and mashed
1/2 cup shredded reduced-fat Monterey Jack cheese
Reduced fat sour cream (optional)*
To make the salsa, combine the corn, red pepper, onion, cilantro, jalapeno, salt and pepper in a bowl.
Mix in the lime juice and set aside.
Spray a large skillet with cooking spray.
Set it over medium-high heat.
When the pan is very hot, add a tortilla.
Heat the tortilla for about 30 seconds.
Cover half of the tortilla with one quarter of the beans and cheese and a small handful of the salsa.
Fold the empty side over the filling.
Cook for 1-2 minutes on each side until golden brown and cheese is melted.
Repeat for remaining tortillas.
To serve, place one tortilla on each of 4 plates.
Top with a quarter of the salsa and sour cream (if using).
*Nutrition analysis does not include optional ingredients.
Each serving provides: An excellent source of vitamin A, vitamin C and fiber and a good source of folate and calcium.
- Calories: 343
- Carbohydrates: 56g
- Total Fat: 7.0g
- Cholesterol: 10mg
- Saturated Fat: 1.9g
- Dietary Fiber: 11g
- % of Calories from Fat: 18%
- Sodium: 464 mg
- Protein: 15g
- Recipe Credit
Recipe used with permission of American Institute for Cancer Research. This recipe meets Produce for Better Health Foundation (PBH) and Center for Disease Control and Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.