Crispy Southwest Quesadillas

1 cup cooked brown rice, warm or at room temperature

1 can black beans, rinsed and drained

1/2 red onion, diced (or greed onion)

1/2 red or green pepper, diced

1/4 cup fresh cilantro, chopped

1-2 tomatoes, diced

1-2 cups fresh spinach, chopped

1 lime, juiced

1/2 Tbsp chili powder

1 tsp ground cumin

1/2 tsp garlic salt

1-2 cups shredded cheese (I used a combination of Monterrey jack and sharp cheddar--and I don't measure I just sprinkle it on)

6-10 medium whole wheat tortillas

Mix rice together with chili powder, cumin and garlic salt. Add remaining ingredients, except for cheese. Place skillet over medium heat. Spray skillet, or lightly brush with olive oil (or use a Foreman grill). Sprinkle cheese over one half of tortilla, add rice & bean filling and more cheese then fold in half. Cook until golden brown and crisp, about 2-3 minutes per side. Transfer to a plate and repeat with remaining quesadillas. Serve with salsa or mashed avocado (mixed with lemon juice, salt & pepper).