Spicy kidney bean and chicken quesadillas

A wonderful way to use beans, a super-healthy and economical basic.

Instructions

Warm a non-stick frying pan over a moderate heat. Add the oil and cook the garlic and onions for about 2 minutes.

Add the chicken, allowing it to brown slightly (about 3 minutes). Then add the beans, corn and capsicum and cook for a further 5 minutes, until the beans are heated through and the chicken is cooked. Remove from the pan and set aside on a warm plate.

Wipe the frying pan out and set over a medium to high heat. Place a tortilla in the bottom, sprinkle some cheese over it and top with the bean mixture, then cover with another tortilla to make a ‘sandwich’. Allow the cheese to melt and the tortilla to brown on one side.

Turn the whole quesadilla over – this can be done by sitting a plate on the top, turning the whole pan over and sliding the upturned quesadilla back into the pan – be careful not to get burnt by escaping beans! Brown the other side.

Serve cut into quarter wedges, topped with sour cream and a generous garnish of chopped coriander.

Variations

• When in season, add chopped avocado, chilli and tomatoes for a real Mexican zing!
• This dish is just as nice made with lamb or beef.
• Feta cheese is also a tasty lower-fat alternative to the mozzarella, as is plain unsweetened yoghurt instead of sour cream.