Vegetable and Black Bean Quesadillas

This is a go-to meal for Meatless Monday dinners, weekend lunches, or any other day when my kids decide they suddenly don’t like meat. There’s plenty of healthy plant-based protein in this easy-to-prepare recipe.

2 ounces shredded or sliced cheese

1 (6-inch) whole wheat flour tortilla

¹⁄₄ cup canned black beans, rinsed and drained

¹⁄₂ cup cooked or raw vegetables (such as bell peppers, broccoli, corn, and spinach)

Place half of the cheese on half of the tortilla, followed by beans, vegetables, and remaining cheese. Fold in half and cook in a nonstick skillet for 3 minutes per side or microwave for 30 seconds per side on high. Allow to cool slightly before slicing into four wedges.

YIELD: 1 quesadilla

Nutrition Information per ¹⁄₄ Quesadilla

Calories: 102, Total Fat: 5 grams, Saturated Fat: 3 grams, Carbohydrate: 8 grams, Sugars: 0 grams, Protein: 6 grams, Sodium: 144 milligrams, Cholesterol: 15 milligrams, Fiber: 2 grams, Vitamin D: 4 IU, Calcium: 123 milligrams, Iron: 0.7 milligrams