Chicken quesadillas

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Dietitian’s tip:

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

Number of servings

Serves 6

  1. Diabetes meal plan
  2. DASH diet
  3. Weight management
  4. Healthy-carb
  5. High-fiber

Ingredients

  1. 4 boneless, skinless chicken breasts, each 4 ounces
  2. 1 cup chopped onions
  3. 1/2 cup smoky or hot salsa
  4. 1 cup chopped fresh tomatoes
  5. 1 cup chopped fresh cilantro
  6. 6 whole-wheat tortillas, each 8 inches across
  7. 1 cup shredded reduced-fat cheddar cheese

Directions

Preheat 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. Saute until the onions are tender and the chicken is cooked through, about 5 to 7 minutes. Remove from heat. Stir in the salsa, tomatoes and cilantro.

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 press to seal. Place on a cookie sheet. Repeat with the rest of the 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 right away.

Nutritional analysis per serving

Serving size: 2 halves

  • Calories 299
  • Total carbohydrate 31 g
  • Total sugars 6 g
  • Added sugars 3 g
  • Dietary fiber 5 g
  • Protein 27 g
  • Total fat 8 g
  • Saturated fat 4 g
  • Trans fat Trace
  • Monounsaturated fat 0.5 g
  • Polyunsaturated fat 0.5 g
  • Cholesterol 70 mg
  • Sodium 465 mg
  • Potassium 723 mg
  • Calcium 263 mg
  • Magnesium 34 mg
  • Vitamin D 1 IU
  • Iron 2 mg

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