Black Bean and Corn Quesadillas

Servings: 10 ⟩⟩ Serving size: ½ quesadilla

You will need
  • 1 (15-ounce) can black beans, rinsed and drained
  • ½ (15-ounce) can corn with no salt added, drained
  • ½ cup salsa
  • 1 cup reduced-fat shredded cheddar or Mexican blend cheese
  • Nonstick cooking spray
  • 10 (6-inch) flour tortillas
Shopping list
  • Canned black beans
  • Canned corn with no salt added
  • Salsa
  • Reduced-fat shredded cheddar or Mexican blend cheese
  • Nonstick cooking spray
  • 6-inch flour tortillas
Nutrients per serving
  • Calories 170
  • Total Fat 5g
    • Saturated Fat 2.5 g
  • Cholesterol 10mg
  • Sodium 540mg
  • Total Carbohydrates 25g
    • Dietary Fiber 3g
    • Sugars 2g
  • Protein 8g
What to do
  1. Mix first four ingredients together in medium-sized bowl.
  2. Spray large skillet with nonstick cooking spray and heat skillet over medium heat.
  3. Place tortilla in skillet and spoon ¼ cup of bean mixture onto tortilla. Spread bean mixture evenly over tortilla, leaving ½ inch of space around edge.
  4. Place another tortilla on top. Heat over medium heat for about 2 minutes. Turn quesadilla over and heat other side for about 2 minutes. Cheese should melt, and bean mixture should be hot.
  5. Remove tortilla from pan and cut into four portions.
  6. Repeat process with remaining tortillas and bean mixture.
Eat healthy on a budget

Choose canned vegetables when

  • Store offers good sales price.
  • Fresh vegetables are out of season.
  • Cabinet space is available and freezer space limited.
  • You can’t shop for fresh vegetables.
Be food safe
  • Refrigerate dairy products at 40°F or lower as soon as possible after purchase.
  • Return cheese to refrigerator immediately after selecting amount needed.
  • Do not leave leftover quesadillas at room temperature for more than two hours.
  • When cooled, cover leftover quesadillas or place in food container. Refrigerate.
  • Eat leftovers within three to four days.