Recipe: Chicken quesadillas

Dietitian's tip: A quesadilla is a flour tortilla filled with cooked meat, refried beans, cheese or other ingredients that are folded then grilled or baked. Serve these chicken quesadillas as a main dish or cut them in strips and serve as an appetizer.

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

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.

Nutritional Analysis

(per serving)

Serving size: 2 halves
Calories	444	Cholesterol	51 mg
Protein	32 g	Sodium	736 mg
Carbohydrate	55 g	Fiber	1 g
Total fat	10 g	Potassium	526 mg
Saturated fat	3 g	Calcium	390 mg
Monounsaturated fat	3 g