Refried Bean-and-corn Quesadillas Recipe
Yield: 4 ServingsRecipe by luhu.jp
Ingredients:
1/2 cup: Frozen whole-kernel corn, thawed
2 tbsp: Thinly sliced green onions,
1/4 tsp: Ground cumin,
1 can: , (16-ounce) fat-free refried beans
8: Fat-free, (8-inch) flour tortillas
3/4 cup: , (3 ounces) shredded Monterey Jack cheese with jalapeno peppers
Vegetable cooking spray,
1/2 cup: Nonfat sour cream,
Cilantro sprigs, optional
Jalapeno peppers, optional
Directions:
Directions: Combine first 4 ingredients in a medium bowl, and stir
well. Spread about 1/2 cup bean mixture over each of 4 tortillas, and
top each with 3 tablespoons cheese and remaining tortillas.
Coat a large nonstick skillet with cooking spray, and place over
medium-high heat until hot. Add 1 quesadilla, and cook 3 minutes on
each side or until golden. Remove quesadilla from skillet; set aside,
and keep warm. Repeat procedure with remaining quesadillas.
Cut each quesadilla into 4 wedges. Serve warm with sour cream.
Garnish with cilantro sprigs and jalapeno peppers, if desired.
Note: Because this recipe calls for canned beans its higher in
sodium. You can lower the sodium by cooking dried beans.
Nutritional Info: CALORIES 475 (14% from fat); PROTEIN 20.9g; FAT
7.4g (sat 4.2g, mono 2g, poly 0.5g); CARB 82g; FIBER 5.8g; CHOL 17mg;
IRON 3mg; SODIUM 1,319mg; CALC 219mg
Posted to MM-Recipes Digest V3 #2.TXT
Source from luhu.jp
well. Spread about 1/2 cup bean mixture over each of 4 tortillas, and
top each with 3 tablespoons cheese and remaining tortillas.
Coat a large nonstick skillet with cooking spray, and place over
medium-high heat until hot. Add 1 quesadilla, and cook 3 minutes on
each side or until golden. Remove quesadilla from skillet; set aside,
and keep warm. Repeat procedure with remaining quesadillas.
Cut each quesadilla into 4 wedges. Serve warm with sour cream.
Garnish with cilantro sprigs and jalapeno peppers, if desired.
Note: Because this recipe calls for canned beans its higher in
sodium. You can lower the sodium by cooking dried beans.
Nutritional Info: CALORIES 475 (14% from fat); PROTEIN 20.9g; FAT
7.4g (sat 4.2g, mono 2g, poly 0.5g); CARB 82g; FIBER 5.8g; CHOL 17mg;
IRON 3mg; SODIUM 1,319mg; CALC 219mg
Posted to MM-Recipes Digest V3 #2.TXT
Source from luhu.jp