One of the best budget-conscious strategies for creating impressive Super Bowl foods is to start with ingredients that already have tons of flavor. These spicy bean and spinach quesadillas only cost around 25 cents per serving.

Canned, spicy refried beans come pre-seasoned. When combined with zesty, extra-sharp cheddar cheese and toasted flour tortillas, the beans make a memorable and filling nosh.

For a variation on these quesadillas, experiment with different cheeses, such as shredded smoked cheddar or spicy Jack cheeses. You also could add chopped chicken and thinly sliced red bell peppers.

Serve the quesadilla wedges with salsa, sour cream and some fresh lime wedges.

Refried Bean and Spinach Quesadillas

16-ounce can spicy refried beans

10 fajita-sized flour tortillas

1/2 cup chopped scallions

1 1/2 cups finely sliced spinach leaves

1 cup grated extra-sharp cheddar cheese

Cooking spray

1 cup prepared salsa (optional)

1 cup sour cream (optional)

Heat the oven to 200 degrees. Divide the refried beans between 5 of the tortillas, spreading it evenly over each. Top each with scallions, then spinach, then cheese. Press the remaining tortillas on top.

Coat a large skillet with cooking spray then set over medium heat. One at a time, toast each quesadilla until browned on both sides, about 2 minutes per side. Coat the skillet with additional cooking spray between each quesadilla.

As they finish toasting, transfer the quesadillas to a baking sheet and place in the oven to keep warm.

To serve, cut each quesadilla into quarters and serve with salsa and sour cream. Serves 20.

•

Eat too much of the typical Super Bowl party food and your television isn’t the only thing that’s going to be wide.

A typical Italian sausage and pepper grinder from a sub shop can pack over 1,000 calories and 68 grams of fat.

Slim it down by using lean meats such as sliced chicken or turkey breast, or lean roast beef. If you are going to make a sausage sandwich, consider using low-fat chicken or turkey sausage, which come in sweet and hot Italian styles.

Keep the cheese to a minimum and use low-fat varieties or smaller amounts of assertively flavored cheeses, such as aged provolone, extra-sharp cheddar or anything smoked.

And pile on the veggies; they’re filling, flavorful and very low in calories.

When it comes to the dressing, use reasonable amounts of low-fat mayonnaise or light bottled dressings.

A tip on this sub recipe: Frozen pepper stir-fry mix is inexpensive and saves you prep time. Zesty capers and black olives transform low-fat mayonnaise into a rich-tasting spread that can be used on all kinds of sandwiches or even as a dip for vegetables.

Italian Chicken, Pepper and Onion Sub

3 tablespoons pitted and finely chopped black olives

2 tablespoon capers, rinsed and chopped

2 tablespoons low-fat mayonnaise

12-inch loaf Italian bread, split lengthwise

2 teaspoons olive oil

1-pound bag frozen pepper stir-fry mix

2 cloves garlic, minced

1 teaspoon balsamic vinegar

8-ounces sliced cooked chicken breast

1/4 teaspoon salt

Ground black pepper, to taste

1/2 cup fresh basil leaves (optional)

In a small bowl, mix together the olives, capers and mayonnaise. Spread the mixture over the cut side of the top of the loaf of bread.

In a medium skillet over high heat, combine the oil and pepper mix. Saute until the peppers are tender and browned, about 5 minutes. Add the garlic and vinegar and cook for another minute.

Spoon the peppers evenly over the bottom half of the loaf of bread. Top with the chicken, then season with salt and pepper. Add a layer of fresh basil leaves (if using). Place the top half of the loaf on the sandwich, then cut into 6 slices. Serves 6.

•

You might try topping this next recipe with sour cream, guacamole, sliced olives, jalapeno slices and chopped fresh cilantro.

The dip can be prepped 24 hours ahead. Follow the recipe up to the sprinkling of the cheese, then cover with plastic and refrigerate. When ready to heat, simply proceed with the recipe.

Fiesta Chili Dip with Ground Turkey and Corn

1 tablespoon vegetable oil

1 pound ground turkey

1/2 teaspoon salt

2 teaspoons chili powder

1 teaspoon ground cumin

15-ounce can vegetarian chili with beans

11-ounce can corn kernels, drained

1/2 cup thinly sliced scallions

1/2 cup chunky tomato salsa

1 cup (4 ounces) shredded Mexican cheese blend

Heat the oven to 350 degrees. Coat a 1 1/2-quart baking dish with cooking spray.

In a large skillet over medium-high, heat the oil. Add the turkey and salt, and cook, breaking the meat into small pieces as you stir, until no trace of pink remains, about 5 to 7 minutes.

Stir in the chili powder, cumin, chili, corn, scallions and salsa. Cook, stirring occasionally, for 3 minutes.

Transfer the mixture to the prepared baking dish. Sprinkle the cheese evenly over the top. Bake for 20 to 25 minutes, or until the cheese is melted and the turkey mixture is bubbling hot. Serves 8 to 10.

— Recipe from Peggy Fallon’s “Great Party Dips.”