• 1 cup beans, black or pinto (ensure no-salt-added if canned)
  • 2 Tablespoons cilantro, chopped
  • ½ bell pepper, finely chopped
  • ½ cup corn kernels (ensure no-salt-added if canned)
  • 1 cup low-fat shredded cheese
  • 6 soft corn tortillas (no-salt-added)
  • 1 medium carrot, shredded
  • ½ jalapeno pepper, finely minced (optional)
  • CILANTRO YOGURT DIP
  • 1 cup plain non-fat yogurt
  • 2 Tablespoons cilantro, finely chopped
  • Juice from ½ of a lime
Directions:

1. Preheat large skillet over low heat.

2. Line up 3 tortillas. Divide cheese, corn, beans, cilantro, shredded carrots, and peppers between the tortillas.

3. Cover each with a second tortilla.

4. Place a tortilla on a dry skillet and warm until cheese is melted and tortilla is slightly golden, about 3 minutes.

5. Flip and cook other side until golden, about 1 minute.

6. In a small bowl mix together the nonfat yogurt, cilantro and lime juice.

7. Cut each quesadilla into 4 wedges (12 wedges total) and serve 3 wedges per person with about ¼ cup of the dip.

8. Refrigerate leftovers within 2 hours.

Tips:

The beans in this quesadilla are a great source of filling lean protein and dietary fiber. Corn tortillas are also a great fiber-full whole grain choice. The cilantro yogurt dip adds more flavor, protein, and calcium without adding excess calories. This meal is a great way to follow the DASH diet guidelines.


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