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Tuesday, April 7, 2015


·         4-8 inch whole wheat tortillas
·         1 cup fat free refried beans
·         1 cup shredded cheese (fat free and 2% mixed together)
·         1 medium onion sliced
·          ½ cup salsa
·         ½ cup low fat sour cream
·         Cooking spray

1.      Layer two tortillas with refried beans, cheese, and onions
2.      Coat large skillet with butter-flavored cooking spray and heat on medium heat
3.      Place other tortilla on top of two prepared tortillas and cook each quesadilla two minutes per side, spraying the tops with cooking spray before flipping
4.      Serve with salsa and sour cream (optional)

Servings:  4
Serving size:  ½ quesadilla

Nutritional Information
Calories:  200
Fat:  3 g
Saturated Fat:  0 g                          
Cholesterol:  0 mg              
Sodium:  400 mg                  
Carbohydrate:  34 g            
Fiber:  6 g
Protein:  8 g

"The Perfect Day"
By: Nanette Cameron, RD

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