Meatless Monday: Black Bean, Spinach and Cheese Quesadillas

If you need a quick meal or snack, these black bean and spinach quesadillas will fit the bill perfectly. The beans provide protein. The spinach provides irons and minerals, and the cheese is loaded with calcium.

BLACK BEAN, SPINACH, AND CHEESE QUESADILLAS

Ingredients
1-15 oz. can of black beans, drained and rinsed
8 oz. fresh spinach leaves, chopped
8 oz. bag shredded, part-skim cheddar or Monterey Jack cheese
5 flour tortillas
Cilantro
Salsa
Sour cream
Sliced avocado

Preparation
1. Pour the black beans into a bowl and lightly smash with a potato masher. This will prevent them from rolling around on the tortilla.

2. Heat a grill pan or saute pan over medium heat. I use a grill pan since I like the grill marks that it makes on the quesadillas.

3. Place one tortilla in the pan. Spread about 2 tablespoons of beans evenly on half of the tortilla. Top with the chopped spinach. You can use a sprinkling or whatever amount you wish. Top about a tablespoon or so of shredded cheese.

4. Close the empty half of tortilla over the filled tortilla so that the contents heat through and the cheese melts.

5. In order to get the grill marks on the tortilla, I place a plate on top of the folded tortilla and place a small can on top to weigh it down.

6. After about 2 minutes, remove the can and plate (if using), and turn the tortilla. Replace the plate and can and cook for about another minutes.

7. Cut the tortilla into thirds and sprinkle with cilantro. Serve with your favorite salsa, sour cream, and sliced avocado.