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
- Diabetes meal plan
- DASH diet
- Weight management
- 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 across
- 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
