Chicken Quesadilla

Chicken Quesadilla

NUTRITIONAL INFORMATION

[typical values per 100g]:

Calories: 318.1

Protein: 18.3 g

Carbohydrates: 47.5 g

Sugars: 17.8 g

Fat: 8.9 g

Saturated Fat: 1.7 g

Fiber: 6.4 g

Sodium: 534.8 mg

Preparation: 10 Minutes

Cook Time: 10 Minutes

Serves: 1

Storage Info: N/A

1. Preheat oven to 400° F.

2. Chop green onion and jalapeños. Dice cooked chicken. Cut tortilla in half.

3. Place one tortilla half on a baking sheet lightly coated with non-stick cooking spray.

4. Arrange onion, jalapeños and chicken evenly on tortilla half; sprinkle with cheese, cilantro, cumin and black pepper to taste.

5. Drizzle with olive oil and top with remaining tortilla half; press down lightly.

6. Bake, turning once, for 10 minutes, or until lightly browned and heated through.

7. Cut quesadilla into 4 wedges and serve with a salad, which may be prepared while quesadilla is cooking.

8. For salad, wash and chop lettuce and tomato; toss with dressing and sunflower seeds.

9. Enjoy grapes for dessert.

 

Nutrition bug value

INGREDIENTS:

1 tbsp green onion, chopped

4 jalapeños slices

1 oz chicken, cooked

1 small whole wheat tortilla, about 70 calories

1 ½ tsp fresh cilantro

⅛ tsp ground cumin

⅛ tsp black pepper

½ tsp extra virgin olive oil

1 cup mixed salad greens

½ tomato, medium

1 tbsp fat-free salad dressing, favorite flavor

1 tbsp sunflower seeds, hulled, dry roasted, unsalted

½ cup fresh grapes (any color)