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Recipe: Chicken quesadillas
By Mayo Clinic staffOriginal Article: http://www.mayoclinic.com/health/healthy-recipes/NU00486
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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.
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 | Sodium | 736 mg |
| Total fat | 10 g | Total carbohydrate | 55 g |
| Saturated fat | 3 g | Dietary fiber | 1 g |
| Monounsaturated fat | 3 g | Protein | 32 g |
| Cholesterol | 51 mg | ||
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