Chicken Quesadillas With Red and Green Salsa

02/28/2011 01:38:00 admin

Font size:

This delicious finger food can be served as an appetizer or main-dish meal

Recipe Source: Deliciously Healthy Dinners

Prep time Cook time Yields Serving Size

30 minutes 10 minutes 4 servings 1 quesadilla, 1/2 C salsa

Ingredients

For salsa:

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

1/2 C red onion, diced

1 medium Jalapeno chili pepper, rinsed and split lengthwise—remove seeds and white membrane, and mince (about 2 Tbsp); for less spice, use green bell pepper

2 Tbsp lime juice (or about 4 limes)

2 Tbsp fresh cilantro, rinsed, dried, and chopped (or substitute 2 tsp dried coriander)

1 tsp ground cumin

For quesadillas:

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

4 (10-inch) whole-wheat tortillas

1/4 tsp salt

1/2 tsp chili sauce

2 oz pepper jack cheese, shredded (about 1/2 C)

1 Tbsp pine nuts, toasted (optional)

Cooking spray

Nutrition Facts

Calories 339

Total fat 11 g

Saturated fat 3 g

Cholesterol 62 mg

Sodium 453 mg

Total fiber 4 g

Protein 26 g

Carbohydrates 32 g

Potassium 454 mg

Directions

1, Preheat oven broiler on high temperature, with the rack 3 inches from heat source.

2, For 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. Top each with one-quarter of the sliced cooked chicken, salt, chili sauce, cheese, and pine nuts (optional).

5, Fold tortillas in half to close, and carefully transfer to a baking sheet lined with parchment or wax paper.

6, Bake quesadillas at 350 ºF for 5–10 minutes or until the cheese is melted.

7, Serve one quesadilla with 1/2 cup salsa on the side.

Tip: Delicious with a side of fresh grilled corn-on-the-cob.

Photo & recipe courtesy of Keep the Beat™, National Heart, Lung, and Blood Institute.

™Keep the Beat is a trademark of the U.S. Department of Health and Human Services.

Add to: Add to your del.icio.us