Quesadillas are the perfect mid-week "kitchen sink" dinner. They can quickly be prepared, use up odds and ends headed for the compost heap, and they are nutritious — especially when using whole grain or sprouted wheat tortillas and baking instead of frying them.

If I had poblanos or ancho peppers, I'd put them in. But I don't. If I had a red onion, I'd love to use that in the salsa. Nada. But I do have enough odds and ends to make a perfectly respectable quesadilla that I know my family will love. Check out your fridge and pantry-you may have everything you need without a trip to the store. They are incredible fried in canola oil, but tonight I'll save the calories.

Yield: 4 tortillas Cost: about $7 Time: 20 minutes

Tortilla ingredients:

1 (16 ounce) can refried black beans 1-2 tablespoons sour cream 1 teaspoon cumin 1 teaspoon minced garlic 4 (10-inch) tortillas 1 cup shredded Cheddar cheese

Salsa ingredients

1 ear of corn, grilled, roasted or boiled, cut off the cob 1 avocado, diced 1/2 cup diced tomatoes 1 tablespoon freshly squeezed lime juice 1 tablespoon chopped cilantro

Directions:

1. Preheat oven to 350Ëš. 2. Combine refried beans with sour cream, cumin and garlic. Add kosher salt and freshly ground black pepper or cayenne to taste. Divide and spread black bean mixture over half of 4 tortillas. Divide and sprinkle Cheddar cheese over black bean mixture and fold each tortilla over, pressing lightly to adher. Spray top of tortilla with cooking oil spray. 3. Bake on foil-lined baking sheet on middle rack of oven until nicely browned, about 12-15 minutes. 4. Meanwhile, make a salsa by combining corn, avocado, tomato,lime juice and cilantro. Season to taste with kosher salt and freshly ground pepper or cayenne. Garnish each freshly baked tortilla with a spoonful of salsa and serve.