- Eight 6” flour tortillas
- 4 ½ ounces reduced-fat Monterey Jack cheese, grated
- 1 cup small broccoli florets
- 4 ounces drained cooked black beans
- 1 tablespoon fresh lime juice
- ¼ cup chopped drained green chiles
- ¼ cup minced fresh cilantro
- 2 tablespoons minced scallions
- ½ cup mild or medium salsa
- 2 tablespoons nonfat sour cream
Preheat the oven to 400 degrees F. Spray eight 9” squares of foil with nonstick cooking spray.
Place 1 tortilla onto each of 4 prepared sheets of foil; sprinkle each with one-fourth of the cheese. Set aside.
In small saucepan of boiling water, cook broccoli 3 minutes, until bright green and just tender. Drain, discarding liquid, arrange broccoli on cheese-topped tortillas.
In small bowl, with fork, combine beans and juice, mashing beans to form a chunky paste; stir in chiles, cilantro and scallions. Spread one-fourth of the bean mixture on broccoli.
Top each portion of bean mixture with 1 remaining tortilla; top each with 1 remaining foil, spray-side down. Crimp edges of foil together to seal; place onto nonstick baking sheet. Bake 7 minutes, until heated through.
Unwrap the quesadillas. Place each onto plate; cut each into quarters. Top each quesadilla with 2 tablespoons salsa and 1 ½ teaspoons sour cream. 294 Calories per serving.
- Yields: 4 servings
- Preparation Time: 25 minutes (If you have family members helping you or you prepare ingredients the night before, it will cut down on the preparation time.)