Nutrition Information Serves: 6 | Serving Size: 4 quesadilla wedges Per serving: Calories: 297; Total Fat: 11g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 20mg; Sodium: 829mg; Carbohydrate: 40g; Dietary Fiber: 4g; Sugar: 4g; Protein: 13g Nutrition Bonus: Potassium: 185mg; Iron: 19%; Vitamin A: 49%; Vitamin C: 32%; Calcium: 27%

1 teaspoon canola oil
1 cup coarsely chopped poblano chile
1/2 cup frozen whole-kernel corn
3/4 cup packaged precooked quinoa and brown rice (such as Seeds of Change)
1/4 teaspoon salt
5 ounces fresh spinach (about 8 3/4 cups)
3 ounces sharp cheddar cheese, shredded (about 3/4 cup)
1 cup canned unsalted black beans, rinsed and drained
2 teaspoons Mexican hot sauce (such as Cholula)
8 (6-inch) flour tortillas
Cooking spray

Optional Garnishes

6 tablespoons light sour cream
6 lime wedges

1 teaspoon canola oil 1 cup coarsely chopped poblano chile 1/2 cup frozen whole-kernel corn 3/4 cup packaged precooked quinoa and brown rice (such as Seeds of Change) 1/4 teaspoon salt 5 ounces fresh spinach (about 8 3/4 cups) 3 ounces sharp cheddar cheese, shredded (about 3/4 cup) 1 cup canned unsalted black beans, rinsed and drained 2 teaspoons Mexican hot sauce (such as Cholula) 8 (6-inch) flour tortillas 6 tablespoons light sour cream 6 lime wedges

Place oven rack in middle of oven. Preheat broiler to high. Place a baking sheet on rack in oven (keep pan in oven as it preheats).

Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Add poblano and corn; cook 5 minutes, stirring once. Add quinoa, salt, and spinach; sauté 2 minutes or until spinach wilts. Remove from heat; stir in cheese.

Combine beans and hot sauce in a small bowl; mash with fork until smooth. Spread 2 1/2 tablespoons bean mixture on each of 4 tortillas; top each with 1/2 cup spinach mixture and 1 tortilla. Lightly coat quesadillas with cooking spray. Arrange quesadillas on preheated pan in oven; broil 3 minutes or until lightly browned, turning once.

Cut each quesadilla into 6 wedges. Serve with sour cream and lime.

NOTE: The key to a perfect crisp is a sparing amount of cooking spray so that extra fat doesn’t absorb into the quesadilla. Plus, spreading mashed beans onto each tortilla forms a protective layer that keeps the veggie juices contained (and the tortillas crisp).