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

Serves 6

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.

Nutritional Analysis (per serving)

Serving size: 2 halves
  • Total carbohydrate: 25 g
  • Dietary fiber: 6 g
  • Sodium: 524 mg
  • Saturated fat: 5 g
  • Monounsaturated fat: 3 g
  • Total fat: 10 g
  • Cholesterol: 70 mg
  • Protein: 27 g
  • Calories: 298
  • Dairy foods low-fat or fat-free: 1/2
  • Grains and grain products: 1
  • Meats poultry and fish: 3
  • Vegetables: 1
  • Carbohydrates: 1
  • Protein and dairy: 2
  • Vegetables: 1
  • Meat and meat substitutes: 3
  • Milk and milk products: 1/2
  • Nonstarchy vegetables: 1
  • Starches: 1
Last Updated: 2015-11-05
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