Preparation time: 15 minutes
Cooking time: approximately 10 minutes
½ cup diced red bell pepper
½ cup canned black beans, rinsed and drained
½ cup no-added-salt canned corn, drained
1 green onion, chopped
1/8 teaspoon cumin
1/8 teaspoon garlic salt
4 eight-inch whole wheat tortillas
1 cup shredded 2% Colby–Monterey Jack
In a bowl, stir together red pepper, black beans, corn, onion, cumin, and garlic salt; set aside. Heat a large, nonstick skillet over medium heat. Spray warm skillet with cooking spray and place one tortilla flat in the skillet. After 1 minute, use a large spatula to flip the tortilla over. Sprinkle evenly with half of the cheese, then with half of the vegetable mixture. Top with a second tortilla. Cover the skillet with a lid and cook 30 seconds, or until the cheese begins to melt. Carefully flip quesadilla over with the large spatula, cover, and continue cooking an additional minute. Transfer to a serving dish and slice into 6 pie-shaped pieces. Cover to keep warm or place in a warm oven. Repeat process to make second quesadilla. Serve quesadillas with Sassy salsa if desired.
Yield: 12 pieces
Serving size: 2 pieces
Carbohydrate: 27 g
Protein: 9 g
Fat: 4 g
Saturated fat: 2 g
Sodium: 368 mg
Fiber: 3 g
Exchanges per serving: 1 ½ starch, 1 nonstarchy vegetable, 1 fat
Carbohydrate choices: 2
This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.
Reprinted with permission from Diabetes Self-Management. © 2009 R.A. Rapaport Publishing, Inc. Visit us at DiabetesSelfManagement.com.