1 Tablespoon vegetable oil, divided (save ½ for tortillas) or vegetable oil cooking spray
1 10-ounce can diced tomatoes and green chilies, undrained
1 packet taco seasoning, less-sodium
Whole wheat tortillas
1½ cups shredded cheese
Wash your hands well with soap and warm water for at least 20 seconds.
Rinse and drain beans.
Rinse and dice vegetables like summer squash, zucchini, and/or mushrooms.
Coat large skillet with oil, heat over medium heat and add diced vegetables. Cook vegetables while stirring for 3 to 4 minutes.
Add drained beans, diced tomatoes and green chilies with liquid, and taco seasoning. Stir the mixture as needed for about 5 minutes. If the mixture is watery after the first couple of minutes, increase heat to medium-high to reduce some of the water. Remove the mixture and set aside.
Coat a second medium to large skillet with oil, heat over medium heat and add a tortilla.
Add ¼ cup cheese and ¼ cup bean and vegetable mixture in the middle of the tortilla and fold with a turner or spatula. Push flat to even out ingredients and form the quesadilla. Cook until tortilla is golden brown. Remove from skillet and repeat steps until desired number of quesadillas is prepared.
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