Fill whole-wheat tortillas with black beans, zucchini, spinach, corn, and cheese, then griddle.
Prep time: 15 minutes
Cook time: 25 minutes
Serving size: 6 quesadillas
Ingredients
- 1 tablespoon canola oil
- Pinch cayenne pepper
- 1–2 teaspoons water
- 1/2 teaspoon ground black pepper
- 6 (8-inch) whole wheat tortillas
- Cooking spray
- 1/2 of a 15-ounce can black beans, no salt added
- 2 medium zucchini
- 4 cups fresh spinach
- 1 cup canned or fresh corn
- 4 ounces low-fat cheese
- Optional: fresh parsley or cilantro
Instructions
- In a colander, drain and rinse the black beans.
- Rinse the zucchini. Cut into thin slices or shred with a grater.
- Rinse and chop the fresh spinach. If using fresh parsley or cilantro, rinse and chop now.
- If using fresh corn, peel and cut the kernels off the cob. If using canned corn, drain.
- Grate the cheese.
- In a large skillet over medium-high heat, heat the oil. Add zucchini and cayenne pepper. 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.
- Add black beans to the veggie mixture. Stir to combine. Smash the beans lightly with a fork. Add 1–2 teaspoons water to make a bean-and-veggie paste.
- Season with black pepper. If using parsley or cilantro, add now. Transfer mixture to a medium bowl. Reserve the skillet.
- Spread the vegetable mixture evenly on half of each tortilla. Fold the tortillas over. Press lightly with a spatula to flatten.
- Spray the skillet lightly with nonstick cooking spray. Heat over medium-high heat. Add one folded tortilla. Cook about 4 minutes per side, or until both sides are golden brown. Repeat until all quesadillas are cooked.
- Cut each quesadilla into 2 wedges. Serve while hot.