Broccoli and Black Bean Quesadilla

• 1 cup cooked black beans
• 1/4 cup salsa
• 4 ounces cheddar cheese (1 cup grated)
• 1 cup cooked broccoli
• 1 tablespoon vegetable oil
• 4 8-inch flour tortillas

1. In large mxing bowl, mash beans.
2. Drain salsa and add to beans.
3. Grate cheese and add to beans.
4. Chop broccoli and add to beans.
5. Heat oil in frying pan on medium.
6. Lay tortilla flat on plate. Using 1/4 of bean mixture, fill half of tortilla, folding other half over mixture.
7. Place folded tortilla in pan and cook 3 to 4 minutes, or until lightly browned. Flip and cook second side.
8. Remove from pan and cut in half.
9. Repeat with remaining tortillas.

Makes: 8 servings

Fresh cooking tips 

• Use all parts of broccoli, including stalks and leaves.
• Peel tough stalks with a vegetable peeler.
• Use dried, cooked beans or canned, drained beans.
• Choose lowfat cheese to reduce the amount of fat in recipes.

A child can help

• Wash raw broccoli
• Mash beans
• Mix ingredients
• More fresh ideas for broccoli
• Add cooked, chopped broccoli to cornbread batter.
• Top pizza with broccoli.
• Add broccoli to chili.

Keep it fresh

• Store broccoli in the refrigerator for several days.

Broccoli Stir-Fry

• 1 cup water
• 1 bouillon cube
• 2 broccoli spears (3 cups chopped)
• 1 large onion (1 cup chopped)
• 2 teaspoons cornstarch
• 2 teaspoons hot mustard*
• 2 teaspoons duck sauce*
• 2 teaspoons soy sauce*
• 1/2 teaspoon garlic powder
• 1 tablespoon vegetable oil
• 2 cups cooked rice

1. Boil water and add bouillon cube, stirring to dissolve; set aside to cool.
2. Wash and chop broccoli. Chop onion.
3. To make sauce: combine 1 tablespoon bouillon water with cornstarch in small cup. Pour cornstarch mixture back into bouillon water. Stir in hot mustard, duck sauce, soy sauce, and garlic powder.
4. Heat oil in frying pan on medium. Add broccoli and onion. Stir-fry 3 to 5 minutes, or until broccoli is just tender.
5. Add sauce, stirring until mixture boils and thickens.
6. Serve broccoli over rice.

* Or use single-serving take-out packet

Makes: 4 servings