Chicken quesadillas
Updated: 2015-11-05
Quesadillas can be filled with cheese, cooked meat, refried beans or veggies — or any combination of these ingredients.
Serves 6
- 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
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.
Nutritional analysis per serving
Calories: 298
Total carbohydrate: 25 g
Cholesterol:
Dietary fiber:
Monounsaturated fat:
Protein: 27 g
Saturated fat:
Serving size: 2 halves
Sodium:
Total fat: 10 g