When cooking the quesadillas, make sure the tortilla is golden brown before you flip to ensure all ingredients have combined and don't spill out.
260 calories | 41g carbs | 9g fat (3.5g sat fat) | 11g protein | 380mg sodium | 7g fiber | Serves 8
8 whole wheat or flour tortillas
2 cans low-sodium black beans (15 oz.)
1 cup shredded cheddar cheese
1 can corn (15 oz.)
1 can diced tomatoes (15 oz.)
2 Tablespoons chili powder
1/4 teaspoon pepper
2 Tablespoons vegetable oil
Optional toppings: Salsa, sour cream, green onions, avocado
Drain black beans, corn, and tomatoes. Rinse black beans and corn.
In a large bowl, mash the beans with a fork or potato masher.
Mix beans with tomatoes, cheese, corn, salt, pepper, and chili powder.
Place ½ cup bean mixture on half of a tortilla.
Fold tortilla to make a half-moon shape and pat down filling so it is evenly distributed.
Repeat until all filling is used up.
Heat oil in large skillet over medium high heat.
Use ½ Tablespoon of oil per 2 quesadillas that you cook.
In batches of 2, cook quesadillas until golden brown and flip to cook other side.
Source: Jackie Schulz