NUTRITION

SERVINGS

INGREDIENTS

0.75 cup canned black beans

1.25 oz reduced-fat sharp cheddar cheese

0.5 cup plain non-fat Greek yogurt

0.75 medium whole wheat tortilla

0.5 cup red bell pepper

0.25 cup red onion

1 cup fresh baby spinach

0.5 tsp extra virgin olive oil

0.25 tsp ground cumin

0.25 tsp garlic powder

0.25 tsp sea salt

0.25 tsp black pepper

1 tbsp fresh cilantro

2 tbsp salsa

PREPARATION

• 1

  Rinse and drain the black beans thoroughly.

• 2

  Heat the olive oil in a non-stick skillet over medium heat.

• 3

  Add the diced red bell pepper and red onion, sautéing for 3-4 minutes until they begin to soften.

• 4

  Stir in the black beans, ground cumin, garlic powder, sea salt, and black pepper, cooking for another 2 minutes.

• 5

  Add the chopped baby spinach to the skillet and stir until just wilted, then remove the bean and veggie mixture from the heat.

• 6

  Wipe the skillet clean and return to medium heat.

• 7

  Place the whole wheat tortilla in the skillet and sprinkle half of the shredded cheese over one half of the tortilla.

• 8

  Spread the bean and vegetable mixture over the cheese, then top with the remaining cheese.

• 9

  Fold the tortilla in half and press down gently with a spatula.

• 10

  Cook for 2-3 minutes per side until the tortilla is golden brown and the cheese is completely melted.

• 11

  In a small bowl, mix the non-fat Greek yogurt with the fresh cilantro and a pinch of salt.

• 12

  Slice the quesadilla into wedges and serve immediately with the cilantro-yogurt dip and salsa on the side.