Chicken quesadillas

Dietician's Tip

Quesadillas can be filled with cheese, cooked meat, refried beans or veggies — or any combination of these ingredients. This version uses chicken and cheddar.

Ingredients

  • 4 boneless, skinless chicken breasts, each 4 ounces
  • 1 cup chopped onions
  • 1/2 cup smoky or hot salsa
  • 1 cup chopped fresh tomatoes
  • 1 cup chopped fresh cilantro
  • 6 whole-wheat tortillas, each 8 inches in diameter
  • 1 cup shredded reduced-fat cheddar cheese

Directions

Heat oven to 425 F. Lightly coat a baking sheet with cooking spray.

Cut each chicken breast into cubes. In a large, nonstick frying pan, add the chicken and onions and saute until the onions are tender and the chicken is thoroughly cooked, about 5 to 7 minutes. Remove from heat. Stir in the salsa, tomatoes and cilantro.

To assemble, lay a tortilla flat and rub the outside edge with water. Spread about 1/2 cup of the chicken mixture onto the tortilla, leaving about 1/2 inch free around the outer rim. Sprinkle with a spoonful of shredded cheese. Fold tortilla in half and seal. Place on a cookie sheet. Repeat with the remaining tortillas.

Lightly coat the top of the tortillas with cooking spray. Bake until the quesadillas are lightly browned and crispy, about 5 to 7 minutes. Cut in half and serve immediately.

Serving Information

Serves 6

Nutritional analysis per serving

Calories: 298
Total carbohydrate: 25 g
Cholesterol: 70 mg
Dietary fiber: 6 g
Monounsaturated fat: 3 g
Protein: 27 g
Saturated fat: 5 g
Serving size: 2 halves
Sodium: 524 mg
Total fat: 10 g

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free): 1/2
Grains and grain products: 1
Meats, poultry and fish: 3
Vegetables: 1

Diabetes Meal Plan Choices

Meat and meat substitutes: 3
Milk and milk products: 1/2
Nonstarchy vegetables: 1
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Protein and dairy: 2
Vegetables: 1

Last Updated Nov 5, 2015


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