Chicken and zucchini quesadilla

Dietician's Tip

This recipe is a great way to use up leftover cooked chicken breast. Top with light sour cream and pico de gallo.

Ingredients

  • 8 ounces diced cooked chicken breast
  • 1 cup diced zucchini
  • 1 diced yellow bell pepper
  • 1 large diced tomato
  • 1/2 cup diced red onion
  • 1 diced jalapeno pepper
  • 1 tablespoon diced garlic
  • 1 lime
  • 1 cup shredded cheddar cheese
  • 1 teaspoon Tabasco sauce
  • 1/2 teaspoon cumin
  • 2 whole-wheat tortillas, 12 inches in diameter

Directions

Heat the oven to 375 F. In a medium bowl, combine the chicken, zucchini, bell pepper, tomato, onion, jalapeno and garlic. Cut the lime in half and squeeze the juice over the chicken mixture. Add the cheese, Tabasco and cumin; mix well.

Heat a large nonstick saute pan to medium heat. Lay one tortilla flat in the pan and spread half of the chicken mixture on one side. Fold the tortilla to cover the chicken mixture. Lightly brown each side of the tortilla. Repeat this process with the other tortilla. Place tortillas on a baking sheet and bake for about 10 to 15 minutes or until cheese is melted throughout and ingredients are warm. Serve immediately.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 345
Total carbohydrate: 28 g
Cholesterol: 71 mg
Dietary fiber: 16 g
Monounsaturated fat: 3 g
Protein: 27 g
Saturated fat: 8 g
Serving size: 1/2 quesadilla
Sodium: 649 mg
Total fat: 14 g

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free): 1
Grains and grain products: 1
Meats, poultry and fish: 1
Vegetables: 1

Diabetes Meal Plan Choices

Meat and meat substitutes: 4
Nonstarchy vegetables: 1
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Protein and dairy: 1
Vegetables: 1

Last Updated Apr 23, 2016


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