Featured Recipe: Mushroom and Spinach Quesadillas with Corn and Black Bean Salad


Copyright Linda Gassenheimer

Mushrooms, spinach and Cheddar cheese fill tortillas for this quick vegetarian dinner.  Sliced mushrooms, shredded cheese and washed spinach are supermarket staples that make food preparation for this dinner a breeze. The mushrooms and spinach are cooked in a microwave oven so only one skillet is needed to complete the meal.

Frozen corn and canned black beans create a colorful and simple side dish.

Recipes

Mushroom and Spinach Quesadillas

Recipe by Linda Gassenheimer

2 cups sliced mushrooms

4 cups washed, ready-to-eat baby spinach

1 teaspoon ground cumin

Salt and freshly ground black pepper

2 light flour tortillas (8 to 9 inch each)

1 cup reduced-fat shredded Monterey jack or Mexican-style cheese

Place the mushrooms and spinach in a microwave-safe bowl. Microwave on high 2 minutes. Drain well. Sprinkle on the cumin and salt and pepper to taste.  Toss well to combine the ingredients.  Place a heavy 10-inch skillet over medium-high heat. Add one tortilla and cook about 30 to 40 seconds to warm it.  Turn the tortilla over and spread half the cheese on top.  Spoon half the mushroom and spinach onto half the tortilla.  Cover with a lid and cook 1 minute or until the cheese melts. Fold the tortilla in half and remove to a dinner plate.  Repeat with the second tortilla and serve the two quesadillas.

Yield: 2 servings

Corn and Black Bean Salad

Recipe by Linda Gassenheimer

1 cup frozen corn kernels, defrosted

1 cup drained and rinsed reduced-sodium canned black beans

2 tablespoons reduced-fat oil and vinegar dressing

Salt and freshly ground black pepper

2 large or several small lettuce leaves

Place corn and black beans in a bowl.  Add dressing and salt and pepper to taste.  Toss well.  Divide lettuce leaves between two dinner plates.  Spoon corn and black beans onto the lettuce.

Yield: 2 servings.

Nutrition Information

Mushroom and Spinach Quesadillas: Per serving: 273 calories (45 percent from fat) 13.7 g fat (7.1 g saturated, 4.0 g monounsaturated), 36 mg cholesterol, 21.9 g protein, 22.9 g carbohydrates, 8.2 g fiber, 744 mg sodium. Corn and Black Bean Salad:Per serving: 182 calories (5 percent from fat) 1.0 g fat (0.2 g saturated, 0.5 g monounsaturated), 1 mg cholesterol, 9.5 g protein, 35.0 g carbohydrates, 10.0 g

Shopping List

To buy: 1 small package sliced mushrooms, 1 small bag washed, ready-to-eat baby spinach, 1 small bottle ground cumin, 1 package 8 to 9-inchlight flour tortillas, 1 package reduced-fat shredded Monterey jack or Mexican-style cheese, 1 package frozen corn kernels, 1 can reduced-sodium black beans and 1 bag washed, ready-to-eat lettuce.

Staples: reduced-fat oil and vinegar dressing, salt and black peppercorns.

 

Helpful Hints

  • Any type of shredded cheese can be used.
  • Any type of lettuce can be used.
  • Be sure to drain the mushrooms and spinach before placing them in the tortilla.

COUNTDOWN:

  • Make the corn and black bean salad.
  • Make the quesadillas.