Refried Bean and Corn Quesadillas or Soft Tacos

1. 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.

2. 2

   Cook gently until everything is heated through.

3. 3

   To make quesadillas preheat the oven to 400F.

4. 4

   Arrange the bean mixture on the entire surface of 2 tortillas.

5. 5

   Sprinkle with the cheese, and cover with the remaining tortillas.

6. 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.

7. 7

   Cut each quesadilla into 4 equal wedges, allowing 2 wedges per serving, and eat out of hand.

8. 8

   To make soft tacos, spread some of the filling on one half of each tortilla, then sprinkle with cheese.

9. 9

   Arrange on individual plates.

10. 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.

11. 11

    Eat at once with a knife and fork or cut into 2 wedges and eat out of hand.

12. 12

    Refried Bean and Corn Quesadillas or Soft Tacos (this page)

13. 13

    Mixed Greens with Oranges and Almonds (page 52)

14. 14

    Sliced tomatoes

15. 15

    Baked or microwaved sweet potatoes

16. 16

    Calories: 338

17. 17

    Total Fat: 12g

18. 18

    Protein: 15g

19. 19

    Carbohydrate: 40g

20. 20

    Cholesterol: 30mg

21. 21

    Sodium: 382mg

* Per serving · 4 servings · Values may vary.