Quesadilla

INGREDIENTS

  • 15 oz Black Beans, canned, no salt added
  • 2 Zucchinis, medium, sliced or grated
  • 4 cups Spinach, fresh
  • 1 cup Corn, canned or fresh
  • 3 tbsp Parsley or Cilantro, fresh, chopped
  • 4 oz Cheddar Cheese, low fat
  • 1 tbsp Canola Oil
  • .5 tsp Cayenne Pepper, ground
  • 2 tsp Water
  • 6 Tortillas, whole wheat flour, 8-inch

DIRECTIONS

  • In a colander, drain and rinse black beans.
  • Rinse zucchini. Cut into thin slices or shred with a grater.
  • Rinse and drain corn. Rinse and chop spinach. If using parsley or cilantro, rinse and chop.
  • In a large skillet over medium-high heat, heat oil. Add zucchini and cayenne. Cook until zucchini is semi-soft, appox 5 min.
  • Add corn and spinach to skillet. Cover and cook until tender, stirring every few minutes, approx 5 min. Remove from heat.
  • Add black beans to skillet. Stir and smash beans lightly with a fork. Add 1-2 tsp water to make bean-and-veggie mixture. Transfer to medium bowl.
  • Season with black pepper. Top with parsley or cilantro.
  • Spread bean-and-veggie mixture and cheese evenly to each tortilla. Fold in half. Cook on each side. Approx 4 min.
  • Cut each quesadilla into wedges. Serve while hot.