These quesadillas make a filling lunch. You can cut them into small triangles and serve as hors d'oeuvres. Use fat-free canned refried beans instead of making your own to save time. (Low-sodium beans are preferable.)

cup dried pinto beans (2 cups cooked)

cup chopped cilantro

3 vine-ripened tomatoes, diced small

teaspoon ground cumin

1/8 teaspoon sea salt

4 fat-free flour tortillas

8 ounces fat-free jack-style soy cheese, grated by hand (about 1 cup)

Canola oil cooking spray

  Place beans in a saucepan and cover with water. Cook over high heat until beans are tender, about 1 hours. Drain. (You can make these a day ahead.)

  Place beans in a bowl and mash with a spoon. The mixture should look chunky.

  Add cilantro and tomatoes to beans. Mix well.

  Stir in cumin and salt.

  Place a tortilla on your work surface. Spread of the bean mixture over half the tortilla. Top with cup grated soy cheese and fold tortilla in half. Repeat with remaining tortillas.

  Spray a griddle or a large saut pan once with cooking spray. Heat over medium heat and toast filled tortillas on each side as you would a grilled cheese sandwich.

  Cut quesadillas into 4 equal triangles. Serve with Sweet Pea Guacamole and Roasted Tomato Salsa.