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RECIPE

Chicken quesadillas


SERVES 6

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 flour tortillas, each 8 inches in diameter
1 cup shredded reduced-fat cheddar cheese
Chicken quesadillas
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.

Directions

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)
Calories 444
Protein 32 g
Carbohydrate 55 g
Total fat 10 g
Saturated fat 3 g
Monounsaturated fat 3 g
Cholesterol 51 mg
Sodium 736 mg
Fiber 1 g
Potassium 526 mg
Calcium 390 mg

Mayo Clinic Healthy Weight Pyramid Servings
Vegetables 2
Carbohydrates 3
Protein and dairy 1
Fats 1

Source: MayoClinic.com

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