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Bean and Cheese Quesadilla with Corn Salsa



Bean and Cheese Quesadilla with Corn Salsa
Total Preparation Time: 15 to 30 minutes Number of Servings: 4
Actual Cooking Time:45 minutes Source: 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 tablespoon fresh Lime juice
2 (13 inch) whole-wheat Tortillas
1 (15 ounce) 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.


Nutrient Information
Calories: 350
Total Fat: 6
Saturated Fat: 3
Polyunsaturated Fat:
Monounsaturated Fat:
Sodium: 410
Carbohydrates: 57
Protein: 19
Fiber: 11
Vitamin A:
Vitamin C:
Calcium: 88
Iron:

Cook's Notes:

Makes 4 servings.