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Recipe: Chicken quesadillas

Recipe: Chicken quesadillas

Chicken quesadillas — one of many healthy recipes from Mayo Clinic.

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


Directions

Preheat the 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.


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 flour tortillas, each 8 inches in diameter
1 cup shredded reduced-fat cheddar cheese


Exchange Data
Dash
Dairy1/2 
Fats 
Fruits 
Grains
Meat
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats
Freefoods 
Fruits 
Meat
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs
Fats
Protein Dairy
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories444 
Carbohydrate55 g 
Cholesterol51 mg 
Fiber1 g 
Monounsaturatedfat3 g 
Potassium 
Protein32 g 
Saturatedfat3 g 
Servingsize2 halves 
Sodium736 mg 
TotalFat10 g 

2009-12-01

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