Chicken and Cheese Quesadillas
Quesadillas date back to 16th century Mexico. The word actually means “little cheesy things.” The Aztecs made these folded and stuffed tortillas with squash and baked them in clay ovens. You’ll make them on the stovetop with cheese, chicken and chopped peppers of your choosing.
Throw together a little tropical fruit salad to finish the plate.
Grocery List: Chicken/Cheese Quesadillas
Chicken Cheese Quesadilla
Produce
garlic (if needed)
onion (if needed)
lettuce for a small salad (if needed)
Fresh cilantro (if needed)
1 cucumber (if needed)
red bell pepper
1 jalapeno pepper
1 Anaheim pepper
3 Roma tomatoes
2 limes (if needed)
Canned/Dried Foods
one 4 oz. can fire-roasted, diced green chili peppers
one 15 oz. can no-salt chopped tomatoes
Frozen Foods
Plant-based Chik’n Strips of choice (if going meatless)
Meat/Fish/Poultry
1 boneless, skinless chicken breast (if eating meat)
Chilled Foods/Dairy
butter (if needed)
plain, nonfat yogurt (if needed)
sharp cheddar cheese (if needed)
8 nine inch soft whole-wheat Tortillas
1 pint fresh tomato salsa (if not making quick, low-sodium salsa)
Nutritional Value: Chicken and Cheese Quesadillas
Nutritional Analysis
Chicken and Cheese Quesadilla (Chicken)
Per Serving
Calories: 530 g
Protein: 37 g
Carbohydrates: 32 g
Total Fat: 28 g
(Saturated Fat:) 9 g
Dietary Fiber: 8 g
Cholesterol: 90 mg
Sodium: 490 mg
% calories from fat: 49 %
Serving Size:
½ of a 9 “ quesadilla with salsa and yogurt with one dressed side salad.
Chicken and Cheese Quesadilla (Meatless)
Nutritional Analysis
Per Serving
Calories: 510
Protein: 28 g
Carbohydrates: 36 g
Total Fat: 28 g
(Saturated Fat:) 7 g
Dietary Fiber: 11 g
Cholesterol: 15 mg
Sodium: 690 mg
% calories from fat: 54.8 %
Serving Size:
½ of a 9 “ quesadilla with salsa and yogurt with one dressed side salad.
