Bean and Cheese Quesadillas

• 15oz can black beans rinsed and drained
• ½ tsp ground cumin
• 1 oz shredded reduced fat cheddar cheese
• 8 8" lowfat flour tortillas
• 4.5 oz can minced green chiles drained
• ¼ cup mild salsa
• 2 Tbsp minced cilantro (optional)
• ½ cup nonfat plain yogurt
• vegetable cooking spray

Place the beans in a large bowl and mash with a fork. Add the cumin and mix well. Set up all ingredients in an assembly line to be layered in sequence on the tortillas. Place one tortilla on a plate and spread evenly with about 1/3 cup of the mashed beans. Next spread about 2 tbsp green chiles over the beans, followed by Tbsp salsa and a teaspoon of minced cilantro (optional).
Sprinkle evenly with 1 Tbsp of cheese. Place another tortilla on top. Repeat procedure with remaining 3 quesadillas. Spray a large nonstick skillet with vegetable oil, and heat over medium-high heat. Cook quesadillas until golden drown- about 3 minutes on each side. Cut each quesadilla into 4 wedges and serve warm with a dollop of nonfat yogurt on top. We recommend serving with a salad.

Makes 4 servings. Serving size: 9 oz. 
 
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Nutritional analysis per serving:

Calories 450
Calories from Fat 60
Saturated Fat 2g
Total Fat 7g
Cholesterol 5mg
Sodium  620mg
Total Carbohydrate 78g
Dietary Fiber 4g
Protein 20g
 
Exchanges: 5 bread
Source: Communicating Food for Health