| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Meats, Dairy | Beans, Chicken | 8 | Servings | |
INGREDIENTS
| 1 | lb | Skinless boneless chicken |
| breasts cooked | ||
| 1 | c | Green bell peppers, sliced |
| 1 | c | Red onion, sliced |
| 1 | t | Chili powder |
| 1 | t | Olive oil |
| 8 | Flour tortillas | |
| 2 | c | Black beans, cooked |
| 1 1/2 | c | Shredded lowfat cheddar |
| cheese or Jack | ||
| Salsa, optional | ||
| Nonfat sour cream, optional | ||
| Cilantro, optional |
INSTRUCTIONS
Heat oven to 375F. Cut chicken into 1/2-inch slices. In a nonstick skillet over medium heat, saute peppers, onions and chili powder in hot oil until vegetables are slightly softened, about 3 minutes. Remove from heat. Place 4 tortillas on a large baking sheet. Evenly spread beans over tortillas. Top with pepper mixture, chicken and cheese. Top each with remaining tortillas and press down lightly. Bake until heated through and cheese is melted, about 15 minutes. Cut each quesadilla into quarters and serve with salsa, sour cream and cilantro. Per 1/2 quesadilla 341 calories, 9.1 g fat (24%) 56 mg cholesterol, 450 mg sodium, 4.2 g dietary fiber Variation ^ Substitute chili beans for black ones, and use 1/2 cup each of green and red bell peppers instead of all green. (c) 1996 Rodale Press Prevention's (Quarterly) Guide to Low-Fat, High Flavor Cooking. [mc-recipe: patH 23 Sep 96] Recipe By : Quick & Healthy, Fall 1996 Posted to MC-Recipe Digest V1 #224 Date: Mon, 23 Sep 1996 13:47:05 -0700 (PDT) From: PatH <phannema@wizard.ucr.edu> NOTES : Makes 4 quesadillas. Calorie count omits salsa and sour cream. Serve with Quick cherry tomatoes (see recipe).
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Nutrition (calculated from recipe ingredients)
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Calories: 372
Calories From Fat: 112
Total Fat: 12.6g
Cholesterol: 55.3mg
Sodium: 1208.9mg
Potassium: 569.6mg
Carbohydrates: 34.1g
Fiber: 5.8g
Sugar: 4.1g
Protein: 30.3g