A quesadilla is a flour tortilla filled with cooked meat, refried beans, cheese or other ingredients that are folded then grilled or baked. Serve these chicken quesadillas as a main dish or cut them in strips and serve as an appetizer
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 flour tortillas, each 8 inches in diameter
1 cup shredded reduced-fat cheddar cheese
Preheat 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
Calories : 444
Cholesterol : 51 mg
Protein : 32 g
Sodium : 736 mg
Carbohydrate : 55 g
Fiber : 1 g
Total fat : 10 g
Potassium : 526 mg
Saturated fat : 3 g
Calcium : 390 mg
Monounsaturated fat : 3 g
Chicken Quesadillas Recipe by Mayoclinic
Wednesday, March 14, 2007
- ▼ March (5)