Makes 6 servings
15 ounce can of black beans, drained and rinsed
15 ounce can of corn, drained and rinsed (preferably no added salt)
2 tomatoes, chopped
4 green onions, chopped
1 jalepeno, chopped
¾ cup of fresh pineapple, chopped (or chopped pineapple canned in juice, drained)
¾ cup shredded cheddar cheese (12 tbsp – 2 tbsp per quesadilla)
6 tortillas (preferably whole wheat - unfortunately we only had white left this weekend, as you can tell from the photo above!), approx. 7-8 inches diameter
- Mix first 6 ingredients in a large bowl.
- Heat a skillet on low-medium heat. Spray skillet with a little cooking spray. Place tortilla on skillet, and fill one half with 1/6th of the black bean mixture. Sprinkle shredded cheddar cheese on top. Fold over empty half of tortilla.
- Cook for 2 minutes, then flip (ingredients may fall out a bit in the flip - just push them back in the tortilla) and cook for an additional 2 minutes, until cheese is melted and ingredients are warm.
Nutrition Analysis per serving (will vary slightly depending on the type/brand of tortillas):
372 calories, 9 grams of fat, 59 grams of carbohydrate, 10 grams of fiber, 16 grams of protein
Also provides the following vitamins and minerals, shown as a % of their daily values: 18% Vitamin A, 69% Vitamin C, 51% folate, 16% calcium, and 22% iron