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bean-corn-quesadillas recipe

Date: Fri, 9 Jun 1995 08:51:53 -0400 (EDT)
 From: kelly roddy (kroddy@falcon.bgsu.edu)
 from the May 1995 issue of Cooking Light
 "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.
 kwlacto lacto