AICR Bean and Cheese Quesadilla with Corn Salsa

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AICR Bean and Cheese Quesadilla with Corn Salsa

2 cups fresh corn kernels or canned corn with no added salt

1/2 medium red bell pepper, finely chopped

1/4 medium red onion, finely chopped

1/4 cup chopped cilantro leaves

1 small jalapeno, seeded and minced

Salt and freshly ground pepper,to

taste

1 Tbsp. fresh lime

juice

Freshly ground pepper

2 burrito-size whole-wheat tortillas

1 can (15 oz.) pinto beans, rinsed and drained

1 cup (4 oz.) shredded low-fat Monterey Jack or Pepper Jack cheese

 

 

 

To make the salsa, combine the corn, red pepper, onion, cilantro,

jalapeno, salt, and pepper in a bowl. Mix in the lime juice and set

aside.

 

Spray a large skillet lightly with cooking spray. Set it over medium-

high heat. When the pan is very hot, add a tortilla. Heat the tortilla

for about 30 seconds. Cover half of the tortilla with half of the

beans and cheese and a small handful of the salsa. Fold the empty side

over the filling. Cook for 1-2 minutes on each side until the cheese

is melted.Repeat for the second tortilla.

 

To serve, cut each quesadilla in half. Place 1 half on each of 4

plates. Top with a quarter of the salsa and serve immediately.

 

Makes 4 servings. Per serving, 372 calories, 9 grams fat (3 grams

saturated fat), 55 grams carbohydrates, 18 grams protein, 9 grams

dietary fiber, 530 mg sodium.

 

Source: American Institute Cancer Research Online Newsletter, 091206

Foramtted in MC by Chupa Babi: 09.13.06

 

 

One of the best ways to reduce the fat content of any dish is to

replace some high fat ingredients with vegetables. The veggies

displace some of that fat while adding flavor, crunch and healthy

phytochemicals. In this recipe, the salsa makes a small quesadilla a

filling, flavorful treat. The low fat cheese and whole wheat tortilla

raise it up another notch on the health scale. So you can enjoy this

delicious, satisfying dish with a clear conscience.

 

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