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Chicken quesadillas
Print Products and services By Mayo Clinic Staff
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.
Number of servings
Serves 6 Healthy carbHigh Fiber
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 whole-wheat tortillas, each 8 inches in diameter 1 cup shredded reduced-fat cheddar cheese
Directions
Heat 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.
Grains and grain products 1 Meats, poultry and fish 3 Vegetables 1 Dairy foods (low-fat or fat-free) 1/2 DASH diet: Recommended servings Sample DASH menus
Diabetes Meal Plan Choices
Milk and milk products 1/2 Meat and meat substitutes 3 Nonstarchy vegetables 1 Starches 1 ShareTweet Nov. 05, 2015
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