Quesadillas are a favorite with almost everybody, and this spinach and corn version adds lots of health benefits to the pleasures of the standard variety with its lovely melted cheese: both spinach and yellow corn offer protection for our eyes, since they contain substantial amounts of lutein.

These are quick to make, and you can even use frozen spinach if fresh isn’t available. Either way, these colorful, delicious quesadillas will be gone in no time!

INGREDIENTS

2 teaspoons canola oil
1 bunch spinach leaves, cut into 1-inch ribbons or one 10-ounce package defrosted frozen chopped spinach, squeezed dry
1 jalapeno chile pepper, seeded and cut in thin rounds
1/2 cup frozen corn kernels
2 10-inch whole wheat tortillas
3/4 cup shredded Monterey Jack cheese
1/4 cup sautéed thinly-sliced onion

1. Heat the oil in a large, nonstick skillet over medium-high heat. Add the spinach (if using fresh, stir until it wilts). Add the jalapeno and corn. Cook, stirring, until the corn is warmed through, 3 minutes longer. Transfer the spinach and corn mixture to a bowl. Wipe out the pan and return it to the heat.

2. Coat a tortilla on one side with cooking spray and place it sprayed side down in the pan. Sprinkle half the cheese over the tortilla. Spread the spinach mixture over the cheese, leaving a 1/2” border around the edge. Sprinkle with the onions and top with the remaining cheese. Spray the second tortilla with cooking spray and place it coated side up over the filling. Cook until it is crisp and lightly browned on the bottom and the bottom layer of cheese is melted, 2 minutes.

3. Turn the quesadilla by sliding it onto the plate. Invert a second plate over it, press the plates together, and flip them. Slide the quesadilla, uncooked side down, back into the pan and crisp the second side. Place on a plate and cut the quesadilla into 8 wedges. Serve immediately, accompanied by your favorite salsa.

Makes 8 wedges.