Chicken Quesadillas

Name: Chicken Quesadillas
Prep time: 20 min
Total time: 20 min
Yield: 4
Cuisine: Mexican
Ingredients: 1 cup shredded cooked chicken breast; 1/4 cup Muir Glen™ organic salsa (any variety); 2 tablespoons chopped fresh cilantro; 1/2 cup fat-free refried beans; 4 low-fat whole wheat tortillas (8 inch); 3/4 cup shredded reduced-fat Mexican cheese blend (3 oz); Additional salsa, if desired; Fat-free sour cream, if desired

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Prep 20 min
Total 20 min
Ingredients 8
Servings 4

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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.

Ingredients

1 cup shredded cooked chicken breast
1/4 cup Muir Glen™ organic salsa (any variety)
2 tablespoons chopped fresh cilantro
1/2 cup fat-free refried beans
4 low-fat whole wheat tortillas (8 inch)
3/4 cup shredded reduced-fat Mexican cheese blend (3 oz)
Additional salsa, if desired
Fat-free sour cream, if desired

Directions

1

In medium bowl, stir chicken, 1/4 cup salsa and cilantro until well mixed. Spread 2 tablespoons beans over half of each tortilla. Top bean side of each tortilla with chicken mixture and cheese. Fold each tortilla in half over filling.
2

Heat 12-inch nonstick skillet over medium-low heat. Spray both sides of each quesadilla with cooking spray; place 2 quesadillas in skillet. Cover; cook 3 to 4 minutes, turning once, until filling is heated and tortillas are lightly browned. Repeat with remaining quesadillas. Cut into wedges. Serve with additional salsa and sour cream.

Expert Tips

tip 1
We've replaced ingredients with great-tasting alternatives to create better-for-you recipes that are just as yummy as the originals.
tip 2
We really like the Mexican cheese blend, but you could use reduced-fat Cheddar or Monterey Jack instead.
tip 3
These quesadillas are a great quick meal—serve them with a tossed salad or some fresh fruit for lunch or dinner.

Nutrition Information

280 Calories, 10g Total Fat, 21g Protein, 27g Total Carbohydrate, 0g Sugars

Nutrition Facts

Serving Size: 1 Quesadilla

Calories: 280

Calories from Fat: 90

Total Fat: 10g; 15%

Saturated Fat: 3g; 15%

Trans Fat: 0g

Cholesterol: 40mg; 14%

Sodium: 610mg; 26%

Potassium: 210mg; 6%

Total Carbohydrate: 27g; 9%

Dietary Fiber: 3g; 13%

Sugars: 0g

Protein: 21g

% Daily Value*:

Vitamin A: 4%; 4%

Vitamin C: 2%; 2%

Calcium: 30%; 30%

Iron: 4%; 4%

Exchanges:

2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 1 Very Lean Meat; 1 Lean Meat; 0 High-Fat Meat; 1 Fat;

Carbohydrate Choice

*Percent Daily Values are based on a 2,000 calorie diet.

More About This Recipe

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.