Low-Fat Chicken Quesadillas
|Onion||1 Medium, sliced|
|Green bell pepper||1⁄2 Large, diced|
|Red bell pepper||1⁄2 Large, diced|
|Chicken stock||2 Tablespoon (Fat Free / Low Salt)|
|Minced garlic||1 Teaspoon|
|Mushrooms||8 Large, cleaned and sliced|
|Crushed red pepper||1⁄8 Teaspoon|
|Cayenne pepper||1 Pinch|
|Rice wine vinegar||2 Tablespoon|
|Chopped fresh cilantro||1 Teaspoon|
|Boneless skinless chicken breast||1 Pound|
|Seasoning||1 Teaspoon (Dash)|
|Creole seasoning||1 Teaspoon|
|Fat free flour tortillas||6 (Burrito Sized)|
|Grated part skim cheddar cheese||3⁄4 Cup (12 tbs)|
|Lettuces||1 Cup (16 tbs) (Mixed)|
|Black bean and corn salsa||2 Cup (32 tbs)|
|Non fat sour cream||3 Tablespoon|
|Tomato salsa||1⁄2 Cup (8 tbs) (Spicy)|
Spray a nonstick skillet with cooking spray and heat.
Add onion, peppers and chicken stock and quickly saute.
Add garlic, mushrooms, cumin, chili powder and cayenne pepper.
Cook for 2 minutes, stirring frequently.
Add vinegar and cilantro, and cook until most of the liquid evaporates, about 2 minutes.
Sprinkle chicken breasts with seasonings and grill.
Cut crosswise into 1/2-inch strips.
Lay each tortilla on surface of another hot nonstick skillet or griddle.
Put 2 Tbsp.vegetable mixture, 2 oz.chicken ( 1/2 cup) and 2 Tbsp.cheese on one half of each tortilla.
Fold over, and grill until browned and crispy and cheese is melted.
Cut each quesadilla into 3 triangles and lay on plate next to lettuce.
Top lettuce with 1/3 cup Black Bean and Corn Salsa.
Serving size: Complete recipe
Calories 2320 Calories from Fat 611
% Daily Value*
Total Fat 68 g104.5%
Saturated Fat 29.2 g145.8%
Trans Fat 0.1 g
Cholesterol 388 mg129.3%
Sodium 3788.3 mg157.8%
Total Carbohydrates 228 g76.1%
Dietary Fiber 45.2 g180.8%
Sugars 38.2 g
Protein 191 g381.5%
Vitamin A 119.6% Vitamin C 315%
Calcium 20.7% Iron 34.6%
*Based on a 2000 Calorie diet