1 tablespoon olive oil
1 small onion, finely chopped
1/2 small green pepper, seeded and chopped
1 15 ounce can black beans, drained and lightly mashed
1/2 cup lower sodium salsa (such as Muir Glen)
1/2 teaspoon chili powder
1 package (10-count) fajita-size flour or whole-wheat tortillas
8 ounces reduced-fat pepper Jack cheese, shredded
1/2 cup cilantro leaves
Extra salsa for serving (optional)
Spray a large nonstick skillet with cooking spray. Place over medium-high heat. Place one tortilla in the skillet and cook for 1 minute. Spread 1/3 cup of the bean mixture and 1/3 cup of the cheese evenly over the tortilla. Sprinkle some of the cilantro over the top. Place another tortilla on top and cook 1 minute. Press gently with a spatula and turn. Cook for 1 minute or until browned.
Place quesadilla on a baking sheet and keep warm in 200 degrees oven. Repeat with the remaining ingredients to make four additional quesadillas. Allow skillet to cool slightly if it becomes too hot.
To serve, cut each quesadilla into quarters. Serve 3 quarters to each person (there will be 2 leftover wedges for nondieters to enjoy)
Per Serving: cal. (kcal) 312, Fat, total (g) 13, chol. (mg) 23, carb. (g) 34, fiber (g) 5, pro. (g) 16, sodium (mg) 786, Percent Daily Values are based on a 2,000 calorie diet