Vegetable Quesadillas

Quesadillas have a reputation for being unhealthy. It’s true that they can be very high in fat and calories but it is possible to lighten up this classic dish. Cheese is still required to hold the tortillas together, but now you can get creative by adding high-fiber, detoxifying protein and antioxidant-rich vegetables for more nutrients. Spinach and beans create a heartier and more filling base while spicy salsa and creamy avocado add flavor and texture. For a quick, healthy dinner or lunch this quesadilla recipe features convenience foods that are common pantry staples. Next time you need dinner in a flash, whip up some vegetables quesadillas.

Yields 2 Quesadillas

Ingredients
4 corn tortillas (6 inch)
1 cup shredded cheese (Mexican blend or Jack)
1 cup vegetarian refried beans
1 cup fresh spinach, roughly chopped
½ cup salsa, spice of your choice
¼ avocado, sliced thinly

Instructions
1. Warm a skillet over medium heat, spray lightly with cooking oil and place one tortilla in the pan.
2. Top with ¼ cup cheese, ½ cup refried beans, and ½ cup spinach.
3. Top mixture with ¼ cup of additional cheese and another tortilla.
4. Press top tortilla down lightly, then cook for 2-3 minutes on each side or until golden brown and cheese has melted.
5. Move quesadilla to a cutting board and cut into quarters.
6. Top with ¼ cup salsa and 2 slices of avocado. Repeat steps to make the second tortilla.
Serve hot.

FoodTrients
Calcium
Carotenoids (beta-carotene, lutein, zeaxanthin)
Fiber
Folate
Iron
Pantothenic acid
Vitamin C
Vitamin K