Quesadillas with Green Salad
Produce
garlic (if needed)
onion (if needed)
red or green leaf lettuce (if needed)
fresh cilantro (if needed)
cucumber (if needed)
red bell pepper (if needed)

2 jalapeno peppers
1 Anaheim pepper
3 Roma tomatoes
3 limes
Canned/Dried Foods
one 15 oz. can no-salt chopped tomatoes
Frozen Foods
chickenless tenders (if meatless)
Meat/Fish/Poultry
1 cooked chicken breast from fridge at home (if eating meat)
Chilled Foods/Dairy
plain nonfat yogurt (if needed)
sharp cheddar cheese (if needed)
two 8 inch soft flour whole-wheat tortillas

Quesadillas and Salad (Chicken)

Nutritional Analysis

Per Serving

Calories: 510

Protein: 42 g

Carbohydrates: 37 g

Total Fat: 22 g

(Saturated Fat:) 6 g

Dietary Fiber: 10 g

Cholesterol: 95 mg

Sodium: 460 mg

% calories from fat: 39.2 %

Serving Size:

One-half of an 8” quesadilla with cheese peppers and meat with quick salsa and yogurt. A dressed side salad.

Quesadillas and Salad (Meatless)

Nutritional Analysis

Per Serving

Calories: 510

Protein: 31 g

Carbohydrates: 38 g

Total Fat: 27 g

(Saturated Fat:) 6 g

Dietary Fiber: 11 g

Cholesterol: 10 mg

Sodium: 800 mg

% calories from fat: 48.2%

Serving Size:

One-half of an 8” quesadilla with cheese peppers and meat with quick salsa and yogurt. A dressed side salad.