Chicken Quesadillas

Recipe Ingredients

1 pound boneless, skinless chicken breast
1 cup chopped onions
1/2 cup smoky or hot salsa
1 cup chopped fresh tomatoes
1 cup chopped fresh cilantro
12, 8-inch flour tortillas
1 cup reduced-fat cheddar cheese

Recipe Directions

Heat oven to 425 degrees. Spray a cookie sheet with nonstick spray. Cut chicken into small chunks. In a nonstick skillet, saute the chicken and chopped onions until tender yet thoroughly cooked. You may need to add a little water when you begin cooking. Remove from heat. Stir in the salsa, tomatoes and cilantro.

To assemble: Lay each tortilla flat. Rub the outside edge with water and spread about 1/2 cup of the chicken mixture onto the tortilla, leaving about 1/2 inch free around outer rim. Sprinkle with a spoonful of shredded cheese. Fold tortilla in half and seal. Place on a cookie sheet. Assemble remaining quesadillas. Bake about 5 minutes in oven. Cut in halves and serve.

Note: People with diabetes or those on calorie-controlled diets may count one serving as 4 lean meat, 2 starch, 2 vegetables.

Yield: 6 Chicken Quesadillas

Per serving:
Calories: 440
Dietary fiber: 3g
Fat: 15g
Percent calories from fat: 30
Cholesterol: 75mg
Sodium: 200mg
Protein: 37g
Carbohydrate: 40g