Healthy Recipes: Bean and Cheese Quesadilla

 Bean and Cheese Quesadilla with Corn Salsa

Summer meal preparation should be fast and simple. But that doesn’t mean that you have to sacrifice nutrition. Corn, red bell pepper and fresh cilantro are colorful additions to this week’s recipe that also provide important vitamins, minerals and cancer-fighting phytochemicals. The spicy jalapeños and red onions add a bit of heat to the Mexican-inspired dish, making it the perfect meal for a warm summer night.

Bean and Cheese Quesadilla

2 cups corn kernels (fresh or frozen)
1 small 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 Tbsp. fresh lime juice
2 (13 inch) whole-wheat tortillas
1 (15 oz.) can pinto beans, rinsed, drained and mashed
3/4 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 half 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 the second tortilla.

To serve, cut each quesadilla in half. Place 1 half on each of 4 plates. Top with a quarter of the salsa and sour cream (if using). Serve immediately.

Makes 4 servings.

Per serving: 350 calories, 6 g total fat (3 g saturated fat), 57 g carbohydrate,
19 g protein, 11 g dietary fiber, 410 mg sodium

From AICR.org