Cheese and Bean Quesadillas


Any time of day you yearn for Tex-Mex flavors, whip up one of these quesadillas for a filling, nutritious meal. These work well with a creamed corn soup to start and a bowl of sweet seasonal berries to end the meal. To drink? Chilled fruit juice.

  • SERVINGServings


  • 11/2 cups no-fat refried beans
  • 1 cup corn kernels
  • 1/2 cup salsa
  • 6 8-inch low-fat tortillas, preferably flavored
  • 2 cups grated cheddar-flavored soy cheese
  • 1 tsp. chili powder, or more as desired
  • 3 tomatoes, stemmed and chopped
  • 1 avocado, peeled and chopped
  • 1 tsp. ground cumin
  • Juice of 1 lime
  • Salt and freshly ground black pepper to taste


  1. Combine beans, corn kernels and salsa in a saucepan, and cook, stirring, over medium heat until hot.
  2. Place a tortilla flat on a work surface. Sprinkle about 1/3 cup cheese over tortilla. Spread about 1/2 cup bean mixture on one half of tortilla, and fold tortilla over to encase filling and cheese. Set aside. Repeat with remaining ingredients until 6 quesadillas are ready for cooking.
  3. Spray a large nonstick skillet with nonstick cooking spray, and heat over medium heat. Put 3 quesadillas into skillet, and cook, turning 2 or 3 times, until tortillas brown slightly on both sides and cheese melts. Remove from skillet, and place on individual serving plates. Repeat with remaining quesadillas. Respray skillet as needed to prevent any sticking.
  4. Toss together chili powder, tomatoes, avocado and cumin. Sprinkle mixture with lime juice, and season with salt and pepper. Spoon equal portions of mixture over quesadillas, and serve.

Wine Suggestions

Try a bright, fruity white wine from the Rueda region of North Central Spain that will balance the zest of the spicy chili, cumin and salsa with the creamy refried beans and silky avocado. The Verdejo Rueda Mantel Blanco is a good option.

Nutrition Information

  • Serving Size: SERVES 6
  • Calories: 360
  • Carbohydrate Content: 51 g
  • Fat Content: 11 g
  • Fiber Content: 8 g
  • Protein Content: 18 g
  • Saturated Fat Content: 1 g
  • Sodium Content: 870 mg
  • Sugar Content: 4 g