Title: Refried bean-and-corn quesadillas
 Categories: Main, Dish
      Yield: 4 Servings
 
    1/2 c  Frozen whole-kernel corn,
           -thawed
      2 tb Thinly sliced green onions
    1/4 ts Ground cumin
      1 cn (16-ounce) fat-free refried
           -beans
      8    Fat-free (8-inch) flour
           -tortillas
    3/4 c  (3 ounces) shredded Monterey
           -Jack cheese with jalapeno
           -peppers
           Vegetable cooking spray
    1/2 c  Nonfat sour cream
           Cilantro sprigs (optional)
           Jalapeno peppers (optional)
 
  Directions: Combine first 4 ingredients in a medium bowl, and stir
  well. Spread about 1/2 cup bean mixture over each of 4 tortillas, and
  top each with 3 tablespoons cheese and remaining tortillas.
  
  Coat a large nonstick skillet with cooking spray, and place over
  medium-high heat until hot. Add 1 quesadilla, and cook 3 minutes on
  each side or until golden. Remove quesadilla from skillet; set aside,
  and keep warm. Repeat procedure with remaining quesadillas.
  
  Cut each quesadilla into 4 wedges. Serve warm with sour cream.
  Garnish with cilantro sprigs and jalapeno peppers, if desired.
  
  Note: Because this recipe calls for canned beans it's higher in
  sodium. You can lower the sodium by cooking dried beans.
  
  Nutritional Info: CALORIES 475 (14% from fat); PROTEIN 20.9g; FAT
  7.4g (sat 4.2g, mono 2g, poly 0.5g); CARB 82g; FIBER 5.8g; CHOL 17mg;
  IRON 3mg; SODIUM 1,319mg; CALC 219mg