Meals Matter

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Contributed By: pmwieland
AIRC

These quesadillas are filled with delicious fresh ingredients.

Ingredients

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)

Preparation

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.

Cook's Notes

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

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