Date: Fri, 9 Jun 1995 08:51:53 -0400 (EDT)
From: kelly roddy (email@example.com)
from the May 1995 issue of Cooking Light
REFRIED BEAN-AND-CORN QUESADILLAS
"Because this recipe calls for canned beans it's higher in sodium. You
can lower the sodium by cooking dried beans."
1/2 cup frozen whole-kernel corn, thawed
2 tbs thinly sliced green onion (I used extra)
1/4 tsp ground cumin
1 16 oz. can fat-free refried beans
8 (8-inch) fat-free flour tortillas
3/4 cup (3 ounces) shredded Monterey Jack cheese with jalapeno peppers (I
used Kraft Fat-Free cheddar)
Vegetable cooking spray
1/2 cup nonfat sour cream
Cilantro sprigs (optional)
Jalapeno peppers (optional)
Combine first 4 ingredients in a medium bowl, and stir well. Spread about
1/2 cup bean mixture over each of 4 tortillas, and top each with 3
tablespoons cheese and remaining tortillas.
Coat a large nonstick skillet with cooking spray, and place over
medium-high heat until hot. Add 1 quesadilla, and cook 3 minutes on each
side or until golden. Remove quesadilla from skillet; set aside, and keep
warm. Repeat procedure with remaining quesadillas.
Cut each quesadilla into 4 wedges. Serve warm with sour cream. Garnish
with cilantro springs and jalapeno peppers, if desired. Yield: 4 servings
(serving size: 4 wedges and 2 tbs. sour cream).
NOTES: I'll include the nutritional information as it appeared in the
magazine but I'm sure it's not accurate for how I prepared the
quesadillas. I used fat-free cheese and skipped the sour cream. I also, I
used diced green chiles instead of jalapenos.
Calories: 475 (14% from fat); Protein 20.9g; Fat 7.4g (sat. 4.2g, mono
2g, poly 0.5g); Carb 82g; Fiber 5.8g; Chol 17mg; Iron 3mg; Sodium
1,319mg; Calc 219mg.