Black Bean Mushroom Quesadillas

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1 whole grain tortilla

1/4 cup black beans (if canned, rinse)

1/4 red pepper, chopped

4 small mushrooms, sliced

1/4 cup fresh spinach, chopped

2 Tbsp. reduced-fat cheddar cheese, shredded

cooking spray

1/4 cup fresh salsa

1/2 avocado sliced

1 Tbsp. fat-free sour cream

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