- 1-16 ounce
can vegetarian refried black beans (look for a brand that
is low in fat and does not contain any lard)
- 1/2 to
whole 4 ounce can of diced green chilis (or type and amount
of your favorite chili peppers, to taste for your family)
- 1 large
(or 2 small) sweet potatoes (bake until soft, peel, and
- 1/2 to
1 teaspoon ground cumin
low-fat or soy cheddar cheese
chicken breast (optional) – can do this ahead of
time, refrigerate and have ready to use
tortillas 8-12 (depending on size)
refried beans, chilis, sweet potatoes, and cumin together.
Assemble quesadillas by spreading about 1/3 cup or so on
one tortilla, sprinkle about 1 tbsp of cheese on top of bean/potato
mixture, add 1-2 tablespoons of shredded chicken if desired,
top with second tortilla, and cook on non-stick or lightly
oiled griddle until tortillas are lightly browned and insides
are hot (be careful not to burn).
a variety of salsas, guacamole, some low-fat chips, and fresh
fruit for a quick, filling, and easy supper or lunch.
serve 4 generously and could feed 5-6 if no one is a huge