Black Bean Quesadillas

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1 can (14-19 ounces) no-salt black beans, rinsed and drained

1 teaspoon dried onion flakes

8 flour or whole wheat tortillas (8" in diameter)

2 cups (8 ounces) shredded low-fat colby or monterey jack cheese

1 cup salsa (optional)

1/2 cup fat-free sour cream (optional)

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