Black Bean and Vegetable Quesadilla

Ingredients

• 1/2 (15½-ounce) can black beans, no salt added, drained and rinsed
• 2 medium zucchini, cut into thin slices or shredded with a grater
• 1 bunch fresh spinach (about 4 cups), chopped
• 1 cup canned corn, drained and rinsed
• 4 ounces low-fat cheddar cheese
• 1 Tablespoon canola oil
• Pinch ground cayenne pepper
• Pinch black pepper
• 1–2 teaspoons water
• 6 (8-inch) whole wheat flour tortillas
• Non-stick cooking spray

Directions

1. In a large skillet over medium-high heat, heat oil. Add zucchini and cayenne pepper. Cook until zucchini is semi-soft, about 5 minutes.
2. Add corn & spinach. Cover & cook until tender, stirring a few times, about 5 mins more. Remove from heat.
3. Add black beans to the veggie mixture. Stir to combine. Smash beans lightly with a fork. Add 1–2 teaspoons water to make a bean-and-veggie paste.
4. Spread vegetable mixture evenly on half of each tortilla. Add grated cheese. Fold tortillas over. Press lightly with spatula to flatten.
5. Spray skillet lightly with non-stick cooking spray. Heat over medium/high heat. Add one folded tortilla. Cook about 4 minutes per side, or until both sides of tortilla are golden brown. Repeat until all are cooked.
6. Cut each quesadilla into 2 wedges. Serve while hot.

Nutrition Information

Nutrients	Amount
Calories	250
Total Fat	7 g
Saturated Fat	2 g
Cholesterol	5 mg
Sodium	360 mg
Total Carbohydrates	36 g
Dietary Fiber	4 g
Total Sugars	5 g
Added Sugars included
Protein	12 g

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