This recipe courtesy of Cooking Matters
- 1/2 (15 1/2 oz) can black beans no salt added
- 2 medium zucchini
- 1 bunch (about 4 cups) fresh spinach
- 1 ear fresh corn or 1 cup canned corn
- 4 oz low-fat cheddar cheese
- 1 tbsp canola oil
- pinch cayenne pepper
- 1-2 tsp water
- 1/2 tsp black pepper
- 6 8 inch whole wheat tortillas
- non-stick cooking spray
- 3 tbsp fresh parsley or cilantro optional
- In a colander, drain and rinse black beans.
- Rinse zucchini. Cut into thin slices or shred with a grater.
- Rinse and chop fresh spinach. If using fresh parsley or cilantro, rinse and chop now.
- If using fresh corn, peel. Use a knife to cut corn kernels off of the cob. If using canned corn, drain.
- Grate cheese.
- In a large skillet over medium-high heat, heat oil. Add zucchini and cayenne pepper. Cook until zucchini is semi-soft, about 5 minutes.
- Chill in refrigerator until ready to serve, up to 24 hours.
- Add corn and spinach. Cover and cook until tender, stirring a few times, about 5 minutes more. Remove from heat.
- 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.
- Season mixture with black pepper. If using parsley or cilantro, add now. Transfer mixture to medium bowl. Reserve skillet.
- Spread vegetable mixture evenly on half of each tortilla. Fold tortillas over. Press lightly with spatula to flatten.
- 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 quesadillas are cooked.
- Cut each quesadilla into 2 wedges. Serve while hot.
- Add your favorite veggies to the filling. In place of zucchini and spinach, use up leftover cooked veggies like collards, squash, or bell peppers.
- To cut costs, use frozen spinach. Defrost, drain, and squeeze completely dry before adding.
- Use the remaining beans in a soup or to top a salad.
- Top with low-fat yogurt or salsa.
- Compare labels for sodium/ saturated fat and look for no trans fat when selecting whole wheat tortillas.