Super-fast black bean and cheese quesadillas

Fiber-filled and family-friendly bean and cheese quesadillas. (Liz Kelly)

Don't fall into the fast food trap! It actually is possible to make a healthy meal on the fly with just a few ingredients from the store.

Let's face it: not only are we not Martha Stewart, but we're also not nutritionists. We have very short and selective memories when it comes to healthy eating. What does that mean? When faced with a time crunch, it means we try not to notice the fat and calorie counts on the microwaveable meal pockets.

We also quickly forget the dangers of fast food when our kids need to be fed in a rush, even though deep down we know what we're doing. What else do we forget? That we fall into the same trap more times in a month than we even admit to ourselves.

What we all need are some go-to healthy recipes that really are fast --not the kind that claim to be fast but don't factor in the endless chopping of vegetables. Quesadillas are easy to assemble and cook in just a few minutes. You can even have the kids do part of the work. (Quesadillas were one of the first things my daughter could cook on her own.)

All of the ingredients can be purchased at the grocery store on the way home, so there's no need to wait in a drive-through line.

The addition of beans gives these quesadillas a hefty dose of fiber, and makes them quite filling too. For a quick and healthy child-friendly side dish, serve with some pre-cut veggies and a dip of salsa mixed with low fat sour cream (kids love to dunk).

If you have more time, cook up some corn on the cob. (I flavored mine with a sprinkle of chili powder and some lime juice.)

Quick Black Bean and Cheese Quesadillas Recipe

Ingredients:

• 8 8" tortillas
• 1 can refried black beans (look for a variety that says "fat free" or "vegetarian" to make sure there is no lard added)
• 1 cup reduced-fat Mexican-blend cheese

Directions: Spread each of four tortillas with 1/2 cup refried beans, spreading evenly out to near the edges of the quesadilla. Top with 1/4 cup of cheese, then place another tortilla on top. Cook quesadillas one or two at a time in a large skillet or on a griddle coated with non-stick spray, using medium-high heat. Cook 3-5 minutes per side, until lightly brown.

Wrap cooked quesadillas in foil to keep warm until all quesadillas are cooked. Cut into 6 wedges each, and serve with reduced fat sour cream, salsa, avocado slices, or your favorite toppings.

Serves 4-8. Small children may be content with 3 wedges each (half a quesadilla), while older kids and adults can be served 6 wedges. Keep extras wrapped in the refrigerator to reheat in the microwave in just a few seconds.

Tip: Use whole wheat or spinach-flavored wraps for extra color. You can also add extra veggies or toppings to the quesadilla before cooking, but keep the amount to 1/4 cup or less, or you will have difficulty keeping the tortillas from fusing well. Try cilantro, chopped onions, salsa, diced zucchini and squash, tomatoes, spinach leaves, corn, or peppers.

Cheap, fast, and better for you: now why would you ever get your dinner through a window again?

Trying to feed your family easily and healthfully isn't as hard as you think. Try one of these smarter lunchbox ideas for starters.

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