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updated: 7/20/2011 10:09 AM

Spinach and Cilantro Quesadillas

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1 tablespoon olive oil

4 small corn tortillas

1 cup packed fresh spinach

cup chopped onion

Leaves from 8 stems cilantro, chopped ( cup)

1 teaspoon ground cumin

cup grated manchego or mozzarella cheese

Sea salt

Freshly ground black pepper

Heat the oil in a large cast-iron skillet or griddle over medium-high heat. When it is hot but not smoking, place 2 tortillas in the skillet or on the griddle; in the order they are listed, top each tortilla equally with spinach, onion, cilantro, cumin and cheese. Season lightly with salt and pepper.

Top each tortilla with one of the remaining tortillas. Cook for 3 minutes on each side or until the cheese has melted, pressing lightly to make sure that the tortillas hold together and are browned in spots. Remove from the heat.

Cut each quesadilla into quarters. Serve warm.

Serves two to three.

Cook's note: Paired with avocado slices or guacamole, these tortillas make a quick lunch or light dinner. Some people find the sheep's-milk manchego cheese easier to digest than cheese made from cow's milk. The minerals in spinach and cilantro help support a healthy immune system.

@Recipe nutrition:Nutrition values per serving (based on 3): 290 calories, 19 g fat (10 g saturated) 18 g carbohydrates, 3 g fiber, 12 g protein, 30 mg cholesterol, 420 mg sodium.

Nutritionist Teri Cochrane, Reston, Va.