Cheese ‘n Vegetable Quesadillas

  • 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.)
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