Quesadillas

Cook time: About 20 minutes, total

Prep time: 5 minutes

Recipe makes: 8 quesadillas (4 servings)

What you need:

• 8 small corn tortillas
• 4 ounces low-fat cheddar or Monterey Jack cheese
• 1/2 cup cooked, plain beans (black or pinto beans work well)
• 1/2 cup cooked yellow corn kernels

Equipment and supplies:

• Cheese grater
• Small bowl
• Measuring cups and spoons
• Cooking spray
• Skillet

What to do:

1. Grate the cheese into a small bowl and set aside.
2. Coat a skillet with cooking spray and put it on the stovetop over medium heat. Place two tortillas in the pan.
3. Sprinkle one-eighth of the cheese on half of each tortilla. Add 1 tablespoon beans and 1 tablespoon corn.
4. Fold the other half of the tortilla over the filling and press down gently. Cook for 1 minute on each side, until cheese melts.
5. Remove the quesadillas from the pan and keep warm while you cook the rest. Serve warm with salsa.

Nutritional analysis (per serving):

• 190 calories
• 11g protein
• 6g fat
• 3.5g sat. fat
• 23g carbohydrate
• 4g fiber
• 15mg cholesterol
• 210mg sodium
• 2g sugars

Serves: 4

Serving size:2 quesadillas