Black Bean Quesadillas

• • 1 (15.5-oz) can black beans
  • 2 medium zucchini
  • 4 cups fresh spinach
  • 1 ear fresh corn or 1 cup canned corn
  • 3/4 cup grated, low-fat cheddar cheese
  • 1-2 teaspoon water
  • 6 (8-inch) whole wheat flour tortillas
  • 2 tablespoons fresh parsley or cilantro (optional)
  • Cooking oil spray

1. 1. In a colander, drain and rinse black beans. Rinse zucchini and shred with a grater. Rinse and chop fresh spinach. If using fresh parsley or cilantro, rinse and chop. If using fresh corn, peel. Use a knife to cut corn kernels off of the cob.
   2. In a large skillet over medium-high heat, heat oil. Add zucchini and cook until zucchini is semi-soft about 5 minutes. Add corn and spinach. Cover and cook until tender, stirring a few times, about 5 minutes more. Remove from heat.
   3. Add black beans to the veggie mixture. Stir to combine. Smash beans lightly with a fork. Add 1-2 teaspoons of water to make a bean-and-veggie paste. If using parsley or cilantro, add now. Transfer mixture to a medium bowl. Reserve skillet.
   4. Spread vegetable mixture evenly on half of each tortilla. Sprinkle with 2 tablespoons cheddar cheese. Fold tortillas over. Press lightly with a spatula to flatten.
   5. Spray skillet lightly with cooking oil spray. Heat over medium-high heat. Add one folded tortilla. Cook about 4 minutes per side, or until both sides of the tortilla are golden brown. Repeat until all the quesadillas are cooked.

Calories 379g
Fat 3.3g
Fiber 15.7g
Protein 25.9g
Carbs 65.1g
Sugar 4.5g
Sodium 145mg