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Vegetable Quesadillas

Ingredients

1 can (7 ounces) whole kernel corn, drained, or 3/4 cup fresh corn, cooked
1 can (10 ounces) diced tomatoes with green chilies
1 tablespoon fresh cilantro or parsley, chopped
1 cup fat-free refried beans
16 6-inch flour tortillas
1 cup reduced-fat cheese, shredded
1/2 cup nonfat sour cream (optional)
1/2 cup salsa (optional)

Preparation 

  1. Wash hands with soap and water.

  2. Gently rub produce under cold running water.

  3. In a medium bowl, combine corn, tomatoes, and cilantro (or parsley). Mix well.

  4. Spread 2 tablespoons of refried beans on 8 tortillas.

  5. On remaining 8 tortillas, evenly spread 2 Tablespoons of cheese and 2 Tablespoons of corn mixture.

  6. Cover each with 1 bean covered tortilla, bean side down to make a quesadilla.

  7. In a large nonstick skillet over medium heat, heat 1 quesadilla for 1 to 2 minutes on each side or until cheese is melted and tortillas are toasted.

  8. Remove quesadilla from skillet; repeat with remaining quesadillas.

  9. To serve, cut each quesadilla into 4 wedges.

  10. If desired, serve with non-fat sour cream and salsa.

Note: 

1. You can 1 tsp. dried parsley or cilantro in place of fresh in this recipe!

Nutrition Facts

Servings per Recipe:
8.00
Calories
280.00
Fat
6.00
g
Sodium
910.00
mg
Total Carbohydrates
44.00
g
Fiber
3.00
g
Protein
11.00
g
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