Black Bean Quesadillas

Nonstick cooking spray
4 (8 inch) flour tortillas
3/4 cup (3 ounces) shredded reduced-fat Monterey Jack or Cheddar cheese
1/2 cup canned black beans, rinsed and drained
2 green onions with tops, sliced
1/4 cup minced fresh cilantro
1/2 teaspoon ground cumin
1/2 cup salsa
2 tablespoons plus 2 teaspoons fat-free sour cream

1. Preheat oven to 450ºF. Spray large nonstick baking sheet with nonstick cooking spray. Place 2 tortillas on prepared baking sheet; sprinkle each with half the cheese.
2. Combine beans, green onions, cilantra and cumin in small bowl; mix lightly. Spoon bean mixture evenly over cheese; top with remaining tortillas. Coat tops with cooking spray.
3. Bake 10 to 12 minutes or until cheese is melted and tortillas are lightly browned. Cut into quarters, top each tortilla wedge with 1 tablespoon salsa and 1 teaspoon sour cream. Transfer to serving plate.                  (Makes 8 servings.)

Nutrients per Serving: 105 calories, 13g carbohydrate, 1g dietary fiber, 7g protein, 4g fat, 1g saturated fat, 8mg cholesterol, 259mg sodium.

Helpful Hint: Quesadillas are a versatile snack food. They can be made up to a day ahead and refrigerated; reheat them on a baking sheet in a 375-degree oven for 15 minutes.

(Recipe taken from Low-Carb Snacks & Appetizers, Favorite All Time Recipes.)

Alternate cooking method:
1. Heat large nonstick skillet over medium heat until hot.
2. Spray one side of two flour tortillas with cooking spray; place the two tortillas, sprayed side down, in skillet. Sprinkle half of the cheese on each tortilla and spoon bean mixture evenly over cheese; top with remaining tortillas. Coat tops with cooking spray.
3. Cook 2 to 3 minutes per side or until golden brown and cheese is melted.