2 quick and easy quesadillas

Both kids and adults love this quick little sandwich. They're easy to make, full of flavour and great to serve with some low-sodium salsa for dipping.

To add a new twist to this quesadilla recipe, replace the flour tortillas with whole-grain ones. Instead of using chili powder, use ground chilis. The former, while delicious, has more salt in it than pure ground chilis. This recipe serves four and it just takes 10 minutes to prepare with 10 minute cook time.

• 200 g (1 c) cooked or canned black beans (drained and rinsed)
• 1 small scallion, finely chopped
• 1/2 tsp (2 ml) chili powder
• 4 low-fat flour tortillas (20 cm/8 in diameter)
• 110 g shredded reduced-fat Monterey Jack cheese

1. Heat a medium skillet over medium-high heat.
2. Put the beans in a medium bowl and mash slightly with a fork.
3. Stir in the scallions and chili powder.
4. For each quesadilla, spread one-fourth (about 50 grams/1/4 cup) of the bean mixture on one half of a tortilla.
5. Scatter one-fourth (about 50 grams/1/4 cup) of the cheese over the beans.
6. Add to the hot skillet and cook until the tortilla is pliable, about 30 seconds.
7. Fold the tortilla over the filling and continue cooking until lightly browned on the bottom, one to two minutes.
8. Carefully flip with a spatula and cook until lightly browned on the other side, another one to two minutes.
9. Remove to a cutting board or plate and let cool for one to two minutes before cutting into wedges.
10. Repeat with the remaining tortillas, bean mixture and cheese.

Nutritional values per serving: 233 cal, 6 g fat (4 g sat), 30 g carbs, 13 g protein, 5 g fibre, 15 mg chol, 448 mg sodium, 528 mg calcium

Avocados are a healthy addition to this quesadilla recipe. In addition to great flavour, they offer nearly 20 vitamins and minerals in every serving, including potassium which helps control blood pressure plus lutein for eyes. Preparation time for this recipe is 15 minutes and cook time is 10 minutes to serve four.

• 1/2 medium Hass avocado, pitted, peeled and fined chopped
• 1 tomato, cored, seeded and finely chopped
• 15 g (1 tbsp) chopped fresh cilantro
• 5 mL (1 tsp) fresh lime juice
• 1 mL (1/4 tsp) ancho chili powder
• 1 mL (1/4 tsp) salt
• 4 flour tortillas (20 cm/8 in)
• 50 g (1/4 c) reduced-fat cream cheese, softened
• 50 g (2 oz) smoked salmon (4 large slices)
• 4 very thin slices red onion, separated into rings
• 4 teaspoons drained chopped capers

1. In a small bowl, gently combine the avocado, tomato, cilantro, lime juice, chili powder and salt.
2. Spread each tortilla with the cream cheese.
3. Lay one slice of the salmon on half of each tortilla.
4. Scatter the onions and capers over the salmon.
5. Fold the tortilla over to form a half-moon shape.
6. Heat a large nonstick skillet over medium heat. When hot, add the quesadillas (in batches, if necessary) and cook until lightly browned and heated through, three to four minutes per side.
7. Transfer to plates and top with the avocado mixture.

Nutritional values per serving: 255 cal, 11 g fat (3 g sat), 31 g carbs, 9 g protein, 4 g fibre, 11 mg chol, 698 mg sodium, 92 mg calcium