-
Serves
6 -
298
Calories
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.
Nutritional analysis per serving
Serving size: 2 halves
- Calories 298
- Cholesterol 70 mg
- Monounsaturated fat 3 g
- Saturated fat 5 g
- Sodium 524 mg
- Total carbohydrate 25 g
- Dietary fiber 6 g
- Protein 27 g
- Serving size 2 halves
- Total fat 10 g
- 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
