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.
Ingredients[list="font-size: 16px; margin-right: 0px; margin-bottom: 12px; margin-left: 36px; padding-right: 0px; padding-left: 0px; list-style: disc;"]
4 boneless, skinless chicken breasts, each 4 ounces1 cup chopped onions1/2 cup smoky or hot salsa1 cup chopped fresh tomatoes1 cup chopped fresh cilantro6 flour tortillas, each 8 inches in diameter1 cup shredded reduced-fat cheddar cheese[/list]
DirectionsPreheat 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
- Calories 444
- Protein 32 g
- Cholesterol 51 mg
- Total carbohydrate 55 g
- Dietary fiber 1 g
- Monounsaturated fat 3 g
- Saturated fat 3 g
- Sodium 736 mg