A can of black beans (draining and rinsing them removes a great deal of the sodium content) mixed with chopped bell peppers, sliced mushrooms, and chopped spinach and then sautéed forms the innards of these browned, whole-wheat tortillas. I plopped on a goodly portion of reduced-fat shredded cheddar cheese before I folded the tortillas over to brown the back sides.
A little sliced avocado, salsa, and sour cream on the side, and Hubby and I were ready to sink ourselves into this delightful evening meal.
Black-Bean Mushroom Quesadillas
1 can black beans, drained and rinsed
1 chopped red bell pepper
1 cup sliced mushrooms
1 1/2 cups fresh chopped spinach
6 whole-wheat tortillas
3/4 cup shredded, reduced-fat cheddar cheese
sliced avocado, optional
fat-free sour cream, optional
In a large skillet over medium heat spray pan with cooking spray. Add black beans, peppers, mushrooms, and spinach. Cook for 3-5 minutes. Remove vegetables from pan. Lay a tortilla in the pan; cover one half of the tortilla with 1 tablespoon cheese. Top with 1/6 of vegetable mixture. Cover with 1 tablespoon cheese; fold tortilla over. Flip after cooking 2 minutes. Repeat steps 4-5 with the remaining tortillas. Makes 6 servings. (Source: Chickasaw Nation Nutrition Services)