Vegetable quesadilla

4 large flour tortillas
1 can (16 ounces) low-fat refried beans
1 cup canned or frozen corn kernels
1/2 teaspoon olive oil
1/2 cup chopped sweet onion
1 clove garlic, peeled and chopped
1 cup chopped red bell pepper
1 jalapeño pepper, chopped
1/2 teaspoon ground cumin
1 cup grated low-fat Monterey Jack cheese
1 cup low-sodium canned or homemade salsa

Preheat tortillas in a microwave for 1 minute on high or bake at 350 degrees for 4 minutes. Lay the tortillas on the counter and spread with the refried beans.

Heat the oil in a skillet and sauté the onions 2 minutes without browning. Add the garlic, corn, red pepper, jalapeño, and cumin over medium heat until the vegetables are tender, up to 5 minutes. Divide the vegetables among the tortillas and cover lightly with the cheese. Fold over and press down.

Quesadillas can be reheated several different ways. Lay on a baking sheet, cover lightly with foil and heat 15 minutes in a 350-degree oven. Heat one at a time on top of the stove in a heavy-bottom skillet, 2 to 3 minutes per side. Or heat 2 to 3 minutes on high in a microwave.

Cut in wedges and serve with the salsa.

Makes 4 servings.


Nutritional values per serving

Calories: 375
Fat: 8 gm
Saturated Fat: 3 gm
Cholesterol: 6 mg
Carbohydrate: 56 gm
Fiber: 9 gm
Protein: 19 gm
Sodium: 1044 mg


Reprinted with permission from: National Cancer Institute
Reviewed by: Sue Heikkinen, MS, RD, CDE
Last updated: February 26, 2007