Recipes

Chicken Quesadillas with Red and Green Salsa

Makes 4 Servings

Ingredients

For salsa:

4 medium tomatoes, rinsed and diced (about 2 cup)

1⁄2 cup red onion

1 diced medium Jalapeno chili pepper rinsed and split lengthwise - remove seeds and white membrane, and mince (about 2 tablespoon)

2 tablespoon lime juice (or about 4 limes)

2 tablespoon fresh cilantro, rinsed, dried, and chopped (or substitute 2 teaspoons dried coriander)

1 teaspoon ground cumin

For quesadillas:

12 oz boneless, skinless chicken breast, cut into thin strips

4 (10-inch) whole wheat tortillas

1⁄4 teaspoon salt

1⁄2 teaspoon chili sauce

½ cup pepper jack cheese, shredded (about 2oz)

1 tablespoon pine nuts, toasted

Cooking spray (optional)

Directions

  1. Preheat oven broiler on high temperature, with the rack 3 inches from heat source.
  2. For the salsa, combine all ingredients and toss well. Chill in refrigerator for at least 15 minutes. (Salsa can be made up to 1 day in advance and refrigerated.)
  3. Cut chicken into thin strips, and place them on a baking sheet coated with cooking spray. Broil for 8–10 minutes.
  4. To assemble the quesadillas, place four whole wheat tortillas on the countertop or table.
  5. Top each with one-quarter of the sliced cooked chicken, salt, chili sauce, cheese, and pine nuts (optional).
  6. Fold tortillas in half to close, and carefully transfer each to a baking sheet lined with parchment or wax paper.
  7. Bake quesadillas at 350°F for 5–10 minutes or until the cheese is melted.
  8. Serve one quesadilla with 1⁄2 cup salsa on the side.

 

Nutritional Information

Per serving: Calories 339, Total Fat 11g, Saturated Fat 3g, Cholesterol 62mg, Sodium 453mg, Total Fiber 4g, Protein 26g, Carbohydrates 32g, Potassium 454mg

 

Recipe Courtesy of: hp2010.nhlbihin.net/healthyeating/(S(fbo0seuhgsujolzekprfyuzy))/recipedetail.aspx?cId=2&rId=13

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