The salsa does more than bring a spicy kick; along with the spinach and whole-wheat tortilla, it contributes fiber. The beans do, too -- and they also lend a protein boost.

Night before: Assemble the quesadillas, place in a portable container, and put in the fridge. Using frozen spinach saves on cooking time.

Prep: 10 minutes Total: 10 minutes

Ingredients:

1 1/2 cup canned black beans, drained and rinsed, mashed with a fork
2 whole-wheat tortillas (8-inch)
1/2 cup thawed frozen spinach, squeezed dry
1/2 cup shredded, reduced-fat pepper-jack cheese
(2 ounces) Coarse salt and ground pepper
1/2 cup fresh salsa, for serving
Directions:

Spread beans over half of each tortilla.
Top with spinach and cheese; season generously with salt and pepper.
Fold tortillas in half over fillings.
When it's time to eat, place quesadillas on a microwave-safe plate; cook on high power until heated through, about 2 minutes. Top with salsa.
Source

http://www.fitceleb.com/2008/09/02/black-bean-quesadillas