Quesadilla Recipe

Corn, red bell pepper and fresh cilantro are colorful additions to this recipe that also provide important vitamins, minerals and cancer-fighting phytochemicals.

Servings: 4

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 Tbsp. fresh lime juice
2 (13 inch) whole-wheat tortillas
1 (15 oz.) can pinto beans, rinsed, drained and mashed
3/4 cup shredded reduced-fat Monterey Jack cheese
Reduced-fat sour cream (optional)

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.

Nutrition
350 calories
6 g total fat (3 g saturated fat)
57 g carbohydrate
19 g protein
11 g dietary fiber
410 mg sodium

Provided by the American Institute for Cancer Research.