½ (15.5 oz.) can black beans, drained and rinsed, mashed slightly with a fork
whole-wheat or multi-grain tortillas
thawed frozen spinach, squeezed dry
(2 ounces) shredded, reduced-fat pepper-jack cheese
½ cup fresh homemade salsa
Spread beans over half of each tortilla. Top with spinach and cheese; season
generously with pepper. Fold tortillas in half over fillings.
When it's time to eat, place quesadillas on a microwave-safe plate; cook on
high power until heated through, about 2 minutes. Top with a generous serving
3. Note: additional ingredients can be added including diced onions, bell peppers, roasted red peppers, etc.