Quesadillas con Frijoles Refritos

January/February 1996, The Essential EatingWell Cookbook (2004)

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These easy tortilla snacks, filled with refried beans, salsa, corn and cheese, satisfy your Tex-Mex cravings with a fraction of the fat and calories of the usual fare.

"Much better with some changes. Use beans with green chilies in them and use extra salsa in the mixture. Cook corn on the stovetop with a little bit of oil and garlic until brown before adding into the quesidilla. Add red chillis in with...
Quesadillas con Frijoles Refritos

Makes: 6 servings

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  • 1 cup fat-free refried beans
  • 2 tablespoons hot salsa, plus more for dipping
  • 12 6-inch corn tortillas
  • 1 cup frozen corn, thawed
  • 1/3 cup chopped fresh cilantro
  • 1/3 cup chopped scallions
  • 3/4 cup finely grated Monterey Jack cheese, (3 ounces)


  1. Preheat oven to 400°F. Line a baking sheet with foil.
  2. Combine refried beans and 2 tablespoons salsa in a small bowl.
  3. Place a tortilla directly on a stovetop burner (gas or electric), set at medium, and toast, turning frequently with tongs, until softened, about 30 seconds. Wrap in a kitchen towel to keep warm while you soften the remaining tortillas in the same manner.
  4. Lay 6 of the softened tortillas on the prepared baking sheet. Divide the bean mixture among these tortillas, spreading evenly. Sprinkle each with corn, cilantro and scallions, then cheese. Top with the remaining softened tortillas and press to seal.
  5. Bake until lightly crisped and browned, about 10 minutes. Cut each quesadilla into 4 wedges. Serve hot, with additional salsa for dipping.


Per serving: 224 calories; 6 g fat (3 g sat, 2 g mono); 13 mg cholesterol; 35 g carbohydrates; 0 g added sugars; 10 g protein; 6 g fiber; 285 mg sodium; 169 mg potassium.

Carbohydrate Servings: 2

Exchanges: 2 1/2 starch, 1/2 high-fat meat

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