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Nutrition and Fitness

Quesadillas

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Note: This recipe is especially for kids who must avoid gluten, a type of protein found in many foods.

Prep time: 20 minutes

Ingredients:

Salsa

  • 1 tomato, diced
  • ½ onion, finely chopped
  • 1 tbsp. lime juice
  • 1 tbsp. fresh cilantro, chopped

Quesadilla

  • nonstick cooking spray
  • 3 oz. uncooked chicken breast, cut into bite-sized pieces
  • ¼ onion, finely chopped
  • 1 clove garlic, minced
  • 2 corn tortillas (gluten-free)
  • 2 oz. jalapeño Jack cheese

Directions:

  1. Preheat oven to 350ºF (176ºC).
  2. In a small bowl, combine the tomato, half of the onion, lime juice, and cilantro.
  3. Coat a skillet with nonstick cooking spray. Add chicken and sauté until cooked through and juices run clear. Remove chicken from skillet and set aside.
  4. Sauté remaining half of the onion and garlic in nonstick skillet for 2 minutes.
  5. In another bowl, mix chicken with half of the salsa and set aside.
  6. Spray baking sheet with nonstick cooking spray and place tortilla on baking sheet.
  7. Spread chicken and salsa mixture on the tortilla.
  8. Spread cooked garlic and onions over chicken.
  9. Sprinkle cheese evenly over onion and garlic.
  10. Cover with another tortilla.
  11. Bake until quesadillas are warmed through and cheese is melted, approximately 10 minutes.
  12. Cut into four wedges and serve with remaining salsa.

Serves: 2

Serving size: 2 wedges

Nutritional analysis (per serving):
245 calories
20 g protein
10 g fat
6 g sat. fat
20 g carbohydrate
3 g fiber
50 mg cholesterol
190 mg sodium
285 mg calcium
1 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:
You can top with gluten-free sour cream and/or gluten-free guacamole. If you're pressed for time, try substituting with store-bought salsa (check the label to be sure it doesn't contain gluten).

Reviewed by: Allison Brinkley, RD, CNSC, LD/N
Date reviewed: July 2012

License

Note: All information is for educational purposes only. For specific medical advice, diagnoses and treatment, consult your doctor.

© 1995–2014 The Nemours Foundation/KidsHealth. All rights reserved.

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