Recipe for a Healthier and Happier mind!
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Chicken Quesadilla
Number of servings
Serves 6
Healthy carb
High 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.
Nutritional analysis per serving
Serving size: 2 halves
Cholesterol70 mg
Calories298
Sodium524 mg
Total carbohydrate25 g
Saturated fat5 g
Dietary fiber6 g
Trans fatTrace
Added sugars0 g
Monounsaturated fat3 g
Protein27 g
Total fat10 g
*Shared from mayoclinic.org