BLACK BEAN QUESADILLAS

Serves 4.

Note: For a take on the sweet and savory theme, try adding diced mango to the bean filling.

• 1/2 c. low-fat sour cream

• 1/2 c. store-bought salsa

• 1 (19-oz.) can black beans, rinsed and drained

• 1 c. grated Monterey Jack cheese

• 1/2 c. chopped cilantro

• 1/4 c. chopped white onion

• 2 tbsp lime juice

• 1/2 tsp salt

• 4 (10-in.) whole-grain flour tortillas

• 1 tbsp. vegetable oil, divided

Directions

In a small bowl, whisk together the sour cream and salsa. Set aside.

Toss together beans, cheese, cilantro, onion, lime juice and salt. Brush one side of the tortillas with the oil. Divide mixture evenly over half of each tortilla on the unoiled side, then fold tortillas in half.

Heat large skillet over medium heat. Cook the quesadillas, turning over once, until golden and cheese is melted, about 4 minutes total.

Nutrition information per serving:

Calories460Fat17 gSodium1,300 mg

Carbohydrates59 gSaturated fat8 gCalcium340 mg

Protein22 gCholesterol35 mgDietary fiber14 g

Diabetic exchanges per serving: 4 bread/starch, 1 1/2 medium-fat meat, 2 fat.