Lite Black Bean And Spinach Quesadillas

Total Time: 20 mins Preparation Time: 10 mins Cook Time: 10 mins

Ingredients

• Servings: 4
• 1/2 tablespoon canola oil
• 1 small purple onion, finely chopped
• 1 large carrot, grated
• 1/2 cup chopped or grated purple cabbage
• 2 cups spinach leaves, chopped and stems removed
• 3 tablespoons fresh cilantro
• 1 (15 ounce) can reduced sodium black beans
• 1/2 teaspoon cumin
• 1/2 teaspoon chili powder
• 4 whole wheat tortillas
• 1 tablespoon low-fat sharp cheddar cheese, grated
• 1 tablespoon feta cheese, crumbled
• 2 tablespoons lowfat mozzarella cheese, grated
• 1/2 cup low-fat plain yogurt
• 1/2 cup salsa
• 1/2 cup avocado, chopped

Recipe

• 1 sauté onion, carrot and cabbage in oil for 3-5 minutes.
• 2 add spinach, cilantro, beans and seasonings.
• 3 cook until spinach is wilted.
• 4 keep warm.
• 5 heat 1 tsp. canola oil in frying pan over medium-high heat.
• 6 spritz or brush a tortilla on both sides with a small amount of water.
• 7 place in the pan and cook until lightly browned and crisp.
• 8 spoon in the warm filling and double over.
• 9 sprinkle each quesadilla with cheese and place a dollop of yogurt and salsa on top.