Black Bean And Vegetable Quesadillas

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Directions

Step 1

Wash prep surfaces, your hands, and all fresh produce. In a colander, drain and rinse black beans.

Step 2

Cut zucchini into thin slices or shred with a grater.

Step 3

Chop fresh spinach. If using fresh parsley or cilantro chop now.

Step 4

If using fresh corn, peel. Use a knife to cut corn kernels off of the cob. If using canned corn, drain.

Step 5

Grate cheese.

Step 6

In a large skillet over medium-high heat, heat oil. Add zucchini and cayenne pepper. Cook until zucchini is semi-soft, about 5 minutes.

Step 7

Add corn and spinach. Cover and cook until tender, stirring a few times, about 5 minutes more. Remove from heat.

Step 8

Add black beans to the veggie mixture. Stir to combine. Smash beans lightly with a fork. Add a little water to make a bean-and-veggie paste.

Step 9

Season mixture with black pepper. If using parsley or cilantro, add now. Transfer mixture to medium bowl. Set skillet aside to use in step 11.

Step 10

Spread vegetable mixture evenly on half of each tortilla. Add grated cheese. Fold tortillas over. Press lightly with spatula to flatten.

Step 11

Spray skillet lightly with non-stick cooking spray. Heat over medium/high heat. Add one folded tortilla. Cook about 4 minutes per side, or until both sides of tortilla are golden brown. Repeat until all quesadillas are cooked.

Step 12

Cut each quesadilla into 2 wedges. Serve while hot.

TIPS

In place of zucchini and spinach, use your favorite veggies, leftover cooked veggies, or defrosted frozen spinach (drained). Top with low-fat yogurt or salsa.

Check your State's WIC Food List to make sure the WIC Approved Ingredients above are correct. | Source: www.cookingmatters.org

Ingredients

2 medium zucchini

1 bunch fresh spinach

1 ear fresh corn or 1 cup canned per ear

1/2 can (15 1/2-ounces) no salt added black beans

4 ounces low-fat cheddar cheese

1 tablespoon oil

1 pinch cayenne pepper

1 - 2 teaspoons water

1/2 teaspoon pepper

6 (8-inch) whole wheat tortillas

cooking spray

3 tablespoons fresh cilantro or parsley