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Recipe: Chicken quesadillasBy Mayo Clinic staff
Original Article: http://www.mayoclinic.com/health/healthy-recipes/NU00486
Dietitian'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.
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
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|
|Total fat||10 g||Total carbohydrate||55 g|
|Saturated fat||3 g||Dietary fiber||1 g|
|Monounsaturated fat||3 g||Protein||32 g|
|Protein and dairy||1|
|Meat and meat substitutes||3|
|Grains and grain products||2|
|Dairy foods (low-fat or fat-free)||1/2|
|Meats, poultry and fish||3|