Ingredients:
1/2 tablespoon canola oil
1 small purple onions, finely chopped
1 large carrots, grated
1/2 cup chopped or grated purple cabbage
2 cups spinach leaves, chopped and stems removed
3 tablespoons fresh cilantro
1 (15 ounce) cans reduced sodium black beans
1/2 teaspoon cumin
1/2 teaspoon chili powder
4 whole wheat tortillas
1 tablespoon low-fat sharp cheddar cheese, grated
1 tablespoon feta cheese, crumbled
2 tablespoons lowfat mozzarella cheese, grated
1/2 cup low-fat plain yogurt
1/2 cup salsa
1/2 cup avocados, chopped
Directions:
Saute onion, carrot and cabbage in oil for 3-5 minutes.
Add spinach, cilantro, beans and seasonings.
Cook until spinach is wilted.
Keep warm.
Heat 1 tsp. canola oil in frying pan over medium-high heat.
Spritz or brush a tortilla on both sides with a small amount of water.
Place in the pan and cook until lightly browned and crisp.
Spoon in the warm filling and double over.
Sprinkle each quesadilla with cheese and place a dollop of yogurt and salsa on top.
Servings: 4
Time preparation: 10 min.
Time total: 20 min.