Rush-Hour Gourmet: Quesadillas

You can whip up a quick Southwestern dinner without all the fat found in tacos and burritos by making quesadillas. Though quesadillas usually are served as an appetizer, these are large and filling enough for supper.

Jicama, a root vegetable with a thin brown skin and white crunchy flesh, can be served raw or cooked; both ways retain its crisp water chestnut-like texture. If jicama is hard to find, sub a green salad in the meal.

Makes 2 servings

1 teaspoon minced garlic

2 tablespoons diced red onion

1/2 cup drained, sliced  canned pimento

1/2 cup rinsed and drained canned pinto beans

Salt and freshly ground black pepper

4 8-inch flour tortillas

1/2 cup diced low-fat ham

1/2 cup shredded Monterey Jack cheese

1. Puree garlic, onion, pimento, and beans in a food processor. Add salt and pepper to taste.

2. Spread 2 tortillas with bean mixture. Sprinkle ham and cheese on top.

3. Cover each prepared tortilla with one of the 2 remaining tortillas.

4. Place the tortillas on a foil-lined baking tray. Broil 5 inches from the heat for 1 minute. Remove from the broiler and turn quesadillas over with a spatula. Return to the broiler for 1 minute. Watch to make sure they don't burn. Cut each tortilla in half and serve.

Per serving: 500 calories, 22 grams protein, 70 grams carbohydrates, 15 grams fat, 25 milligrams cholesterol, 1,170 milligrams sodium, 7 grams dietary fiber.

Makes 2 servings

1 small jicama (about 2 cups cut into sticks)

2 tablespoons lemon juice

Salt and freshly ground black pepper

2 tablespoons chopped cilantro

1. Peel jicama. Cut into 4 1/2-inch slices. Cut the slices into 1/2-inch sticks.

2. Toss with lemon juice. Divide between two dinner plates. Sprinkle with salt and pepper to taste and chopped cilantro.

Per serving: 53 calories, 1 gram protein, 13 grams carbohydrates, trace fat, no cholesterol, 6 milligrams sodium, 9 grams dietary fiber.