Quesadillas

These cheese-filled treats are made with tortillas, the traditional unleavened bread wrappers of Mexico. And whole-wheat tortillas are a great way to add grains to your day.

Tortillas come in two basic types: corn and wheat. If you decide to use wheat tortillas, choose the whole wheat kind. They're made from whole-grain flour. They have more fiber than wheat tortillas made from white flour, also called "flour tortillas."

Ingredients (Serves 8)

To make quesadilla filling:

15 ounce can no added salt black beans
1 cup and a 1/2 cup onion, diced, divided
1/4 teaspoon ground cumin
2 cups (8 ounces) shredded reduced-fat Monterey Jack cheese
8 10-inch whole-wheat tortillas

For the salsa:

10 ounces cherry tomatoes, quartered
1 jalapeño pepper, finely diced (optional)
1 garlic clove, minced (or through press)
1/2 cup cilantro leaves, loosely chopped
2 tablespoons lime juice (juice of one fresh lime)

For the topping:

1/2 cup plain low fat Greek yogurt

Directions

Preheat the oven to 350 F.

Drain and rinse black beans.

In a bowl, combine the black beans, 1/2 cup onion and cumin.

Sprinkle each tortilla with 1/4 cup of cheese.

Divide the bean-onion mixture among the tortillas — spread it over cheese.

Fold each tortilla in half.

On a lightly greased 9-by-13-inch baking pan, place the tortillas with space in between and cover with foil.

Bake for 5 minutes until cheese is melted. Then fold each tortilla in half. Cover with the foil and bake 5 to 10 minutes longer.

While quesadilla is baking, in a bowl combine remaining onion, tomatoes, jalapeño, garlic, cilantro leaves, and lime juice. Mix well.

Remove the foil from pan.

Cut each tortilla into 4 pieces. Serve with a tablespoon of plain low fat Greek yogurt and tomato mixture.