Ingredientes
-
1
taza de pechuga de pollo cocinada y desmechada
-
1/4
taza de salsa orgánica Muir Glen™ (de cualquier variedad)
-
2
cucharadas de cilantro fresco picado
-
1/2
taza de frijoles refritos sin grasa
-
4
tortillas de harina integral bajas en grasa (de 8 pulgadas)
-
3/4
de taza de mezcla de queso mexicano bajo en grasa rallado (3 oz)
-
Salsa adicional si se desea
-
Crema agria libre de grasa si se desea
Instrucciones
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-
1
En un tazón mediano mezcla el pollo, 1/4 de taza de salsa y cilantro hasta que esté bien mezclado. Esparce 2 cucharadas de frijoles sobre la mitad de cada tortilla. Cubre el lado de los frijoles de cada tortilla con la mezcla de pollo y queso. Dobla cada tortilla por la mitad cubriendo el relleno.
-
2
Calienta a fuego medio en una sartén antiadherente de 12 pulgadas. Rocía ambos lados de la quesadilla con spray para cocinar; coloca dos quesadillas en la sartén. Tapa; cocina por 3 a 4 minutos, volteándolas una vez, hasta que el relleno esté caliente y las tortillas estén ligeramente chamuscadas. Repite el proceso con las quesadillas restantes. Corta en cascos. Sirve con salsa adicional y crema agria.
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Consejos de expertos
-
Hemos reemplazado ingredientes originales con alternativas de gran sabor para crear mejores recetas para ti que son tan deliciosas como las originales.
-
We really like the Mexican cheese blend, but you could use reduced-fat Cheddar or Monterey Jack instead.
-
Estas quesadillas son una opción rápida y genial para una comida. Sírvelas con una ensalada mixta o con alguna fruta fresca para el almuerzo o la cena.
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Información Nutricional
Información Nutricional
Porción:
1 Quesadilla
- Calorías
- 280
- Calorías derivadas de la grasa
- 90
- Grasa total
- 10g
- 15%
- Grasa saturada
- 3g
- 15%
- Grasas trans
- 0g
- Colesterol
- 40mg
- 14%
- Sodio
- 610mg
- 26%
- Potasio
- 210mg
- 6%
- Carbohidratos totales
- 27g
- 9%
- Fibra dietética
- 3g
- 13%
- Azúcares
- 0g
- Proteína
- 21g
- Vitamina A
- 4%
- 4%
- Vitamina C
- 2%
- 2%
- Calcio
- 30%
- 30%
- Hierro
- 4%
- 4%
Intercambios:
2 Almidón; 0 Fruta; 0 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 0 Vegetal; 1 Carne extra magra; 1 Carne magra; 0 Carne alta en grasa; 1 Grasa;
Selección de carbohidratos
2
*Valores diarios basados en una dieta de 2,000 calorías.
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Más acerca de esta receta
-
75% more fiber • 61% less fat • 25% more calcium than the original recipe. Mexican food is known for having lots of flavor. We were able to keep the flavor, while cutting fat and calories.
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