Ingredients

• 1 (15 ounce) can black beans, drained and rinsed
• 1/2 c. shredded Monterey Jack and Pepper Jack cheese
• 1 c. roma tomatoes, diced
• 4 (8-inch) whole-wheat tortillas
• 2 tsp. canola oil, divided
• 1 ripe avocado, diced (optional)

Directions

1. Combine beans, cheese, and 1/4 cup tomatoes in a medium bowl. Place tortillas on work surface. Spread 1/2 cup fillings on half of each tortilla. Fold tortillas in half, pressing gently to flatten.

2. Heat 1 tsp. oil in large non-stick skillet over medium heat. Add two quesadillas and cook, turning once, until golden brown on both sides, two or four minutes total. Transfer to a cutting board and cover with foil or a plate to keep warm. Repeat with the remaining 1 tsp. oil and quesadillas. Serve the quesadillas with avocado (option) and the remaining tomatoes.

Makes 4 servings.

Per Serving (without avocado): about 320 calories, 13 grams (g) of fat, 38 g carbohydrate, 14 g protein, 7 g fiber, and 560 mg sodium