One of my favorite new meals

This is a recipe for a black bean quesadilla and I think it fits into most diet plans except for a pretty strict low carb diet. I haven't really measured what I put in it and its kind of up to you to ad lib as you see fit. So, I will just give an outline and you can do with it what you please :)

I take some canned black beans (rinsed and drained) and mash them up. Then I take some cooked brown rice, salsa, corn, minced garlic, salt, pepper, pinch of cayenne pepper, chili powder and cumin and mix until incorporated. Then I spray the pan LIGHTLY with Pam and turn the heat on medium high. Place corn tortilla(s) in the pan and spread a not too thick, not too thin layer of filling (maybe a 1/4") and top with another tortilla. Spray the top tortilla LIGHTLY with cooking spray. Let the quesadilla cook on both sides for about 5 min. or until it is nice and crispy (yum). That's it! SO GOOD! I like to eat mine with a little homemade guacamole, but you could also dip it in some light sour cream too ~ Enjoy!