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1
Combine 1/4 cup water and the bell pepper strips in a large saucepan and steam, covered, for 2 minutes, then add the corn kernels and refried beans.
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2
Cook gently until everything is heated through.
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3
To make quesadillas preheat the oven to 400F.
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4
Arrange the bean mixture on the entire surface of 2 tortillas.
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5
Sprinkle with the cheese, and cover with the remaining tortillas.
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6
Arrange the quesadillas on a nonstick baking sheet and bake until the tortillas become lightly golden and crisp on the outside, 12 to 15 minutes; or grill them on a nonstick griddle on both sides until golden.
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7
Cut each quesadilla into 4 equal wedges, allowing 2 wedges per serving, and eat out of hand.
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8
To make soft tacos, spread some of the filling on one half of each tortilla, then sprinkle with cheese.
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9
Arrange on individual plates.
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10
Heat each serving briefly in the microwave (about 1 minute) or preheated 400F oven (about 3 minutes) to melt the cheese, then fold over.
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11
Eat at once with a knife and fork or cut into 2 wedges and eat out of hand.
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12
Refried Bean and Corn Quesadillas or Soft Tacos (this page)
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13
Mixed Greens with Oranges and Almonds (page 52)
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14
Sliced tomatoes
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15
Baked or microwaved sweet potatoes
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16
Calories: 338
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17
Total Fat: 12g
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18
Protein: 15g
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19
Carbohydrate: 40g
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20
Cholesterol: 30mg
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21
Sodium: 382mg
