Mexican tortilla sandwich stuffed with cheese, beans salsa and onions
1 can (about 16 ounces) fat-free refried beans
½ C salsa or picante sauce
12 flour tortillas (8 to 10 inch)
1 C chredded soy or rice cheese, jack, ppper jack, swiss or smoked provolone
2 medium green onions, sliced (about 1/4 cup)
Heat oven to 400°F. Stir the beans and salsa/picante sauce in a small bowl.
Place 6 tortillas onto 2 baking sheets. Spread about 1/3 cup bean mixture on each tortilla to within 1/2-inch of the edge.
Top with the cheese and onions. Brush the edges of the tortillas with water. Top with the remaining tortillas and press to seal.
Bake for 10 minutes or until the filling is hot. Cut each quesadilla into 4 wedges. Serve with additional salsa.
6 servings, each 227 calories: 6% from fat, 74% from carbohydrates, 20% from protein. Sodium 575 mg,
Healing Heart Hint
Garnish with sour cream to add what restaurants in Mexico call 'Suissa' (a Swiss touch). A simple vegan, low fat sour cream can be made by combining 1 package of Mori-Nu Lite firm tofu, 2 T of soy milk powder and 2 T white vinegar in a blender until smooth.
|©2000 Dr. Neal Pinckney||Healing Heart