By Mayo Clinic Staff

Dietitian's tip:

If you like, add grilled chicken, shrimp or other lean meats to this recipe.

Number of servings

Serves 4

Ingredients

  1. 1 1/2 cups reduced sodium black beans, drained and rinsed
  2. 1 cup finely diced zucchini
  3. 1 cup frozen sweet corn kernels, thawed
  4. 2/3 cup finely diced red onion
  5. 1/2 cup shredded 2% sharp cheddar cheese
  6. 1/4 cup chopped fresh cilantro
  7. 1 teaspoon cumin
  8. 1/2 teaspoon salt
  9. Pinch of black pepper
  10. 1/4 teaspoon Tabasco sauce
  11. 2 whole-wheat tortillas, 12 inches in diameter

Directions

Heat oven to 350 F. In a large bowl, combine the beans, zucchini, corn, red onion, cheese, cilantro, cumin, salt, pepper and Tabasco sauce.

Heat a large, nonstick skillet to medium heat and coat with cooking spray. Place one tortilla in the pan to warm. Place half the bean mixture on one side of the tortilla and fold over to cover. Cook for 1 to 2 minutes then flip the quesadilla and cook for another 1 to 2 minutes. Remove from heat and place on a baking sheet. Repeat with the other tortilla.

Bake for 5 to 8 minutes or until cheese has completely melted. Cut each quesadilla into 4 even slices and serve with your choice of condiments.

Nutritional analysis per serving

Serving size :2 slices

  • Calories 281
  • Total fat 8 g
  • Saturated fat 4 g
  • Trans fat 0 g
  • Monounsaturated fat 1 g
  • Cholesterol 15 mg
  • Sodium 522 mg
  • Total carbohydrate 41 g
  • Dietary fiber 16 g
  • Total sugars 6 g
  • Protein 14 g

Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.

May 21, 2016