Refried beans are another favorite canned food that help cut prep time. To ensure no hidden fat was added, look for varieties labeled 'fat free'.
Preheat oven to 350 degrees Fahrenheit. Lightly spray a 9-inch square pan with vegetable oil spray; set aside.
In a medium bowl, combine refried beans, peppers, carrots and tomatoes; set aside.
Pour olive oil into small non-stick skillet and heat over medium-high heat until oil is hot. Add onions and cook for 2 to 3 minutes or until onions are tender, stirring occasionally. Add garlic and cook for 1 to 2 minutes more, stirring. Spoon cooked onions and garlic into reserved bean mixture; stir until ingredients are thoroughly mixed.
Spoon 1/6 of bean mixture down center of each tortilla; roll up. Place filled tortillas side-by-side, seam side down, in prepared pan. Pour sauce over tortillas.
Bake, uncovered, for 20 minutes; remove from oven and sprinkle with shredded cheese. Bake an additional 5 minutes or until cheese is melted and tortillas are heated through.
If desired, top each tortilla with shredded lettuce, sour cream and salsa.
Recipe and photo by Melissa Halas-Liang, owner of Super Kids Nutrition and the American Institute for Cancer Research.