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Medically reviewed by: Meredith Parkinson, RD, LDN

Cook time: About 20 minutes, total

Prep time: 5 minutes

Recipe makes: 8 quesadillas (4 servings)

What you need:

  • 8 small corn tortillas
  • 4 ounces low-fat cheddar or Monterey Jack cheese
  • 1/2 cup cooked, plain beans (black or pinto beans work well)
  • 1/2 cup cooked yellow corn kernels

Equipment and supplies:

  • Cheese grater
  • Small bowl
  • Measuring cups and spoons
  • Cooking spray
  • Skillet

What to do:

  1. Grate the cheese into a small bowl and set aside.
  2. Coat a skillet with cooking spray and put it on the stovetop over medium heat. Place two tortillas in the pan.
  3. Sprinkle one-eighth of the cheese on half of each tortilla. Add 1 tablespoon beans and 1 tablespoon corn.
  4. Fold the other half of the tortilla over the filling and press down gently. Cook for 1 minute on each side, until cheese melts.
  5. Remove the quesadillas from the pan and keep warm while you cook the rest. Serve warm with salsa.

Nutritional analysis (per serving):

  • 190 calories
  • 11g protein
  • 6g fat
  • 3.5g sat. fat
  • 23g carbohydrate
  • 4g fiber
  • 15mg cholesterol
  • 210mg sodium
  • 2g sugars

Serves: 4

Serving size:2 quesadillas

Medically reviewed by: Meredith Parkinson, RD, LDN