Written by:Eli Ben-Yehuda, February 14, 2018

Can you have Mexican food night on the DASH Diet? You sure can! The beans in this quesadilla are a great source of filling lean protein and dietary fiber. Corn tortillas are also a great fiber-full whole grain choice. The cilantro yogurt dip adds more flavor, protein, and calcium without adding excess calories. This meal is a great way to follow the DASH diet guidelines.


1 cup beans, black or pinto

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2 Tablespoons cilantro, chopped

½ bell pepper, finely chopped

½ cup corn kernels

1 cup low-fat shredded cheese

6 soft corn tortillas

1 medium carrot, shredded

½ jalapeno pepper, finely minced (optional)

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1 cup plain non-fat yogurt

2 Tablespoons cilantro, finely chopped

Juice from ½ of a lime


1. Preheat large skillet over low heat.

2. Line up 3 tortillas. Divide cheese, corn, beans, cilantro, shredded carrots, and peppers between the tortillas.

3. Cover each with a second tortilla.

4. Place a tortilla in a dry skillet and warm until cheese is melted and tortilla is slightly golden about 3 minutes.

5. Flip and cook the other side until golden, about 1 minute.

6. In a small bowl mix together the nonfat yogurt, cilantro, and lime juice.

7. Cut each quesadilla into 4 wedges (12 wedges total) and serve 3 wedges per person with about ¼ cup of the dip.

8. Refrigerate leftovers within 2 hours.

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