Chicken & Veggie Quesadilla

• μερίδες: 1 serving
• συνολικός χρόνος: 20 minutes

Υλικά

2 teaspoons canola oil

¼ cup chopped onion

¼ cup diced red bell pepper

¼ cup diced zucchini

2 ounces shredded cooked chicken

2 tablespoons fresh or (rinsed) frozen corn kernels

1 tablespoon chopped fresh cilantro, optional

1 8-inch whole-wheat tortilla

3 tablespoons shredded pepper Jack cheese

Οδηγίες

Heat oil in a medium skillet over medium heat. Add onion, bell pepper, and zucchini; cook, stirring often, until the vegetables are tender, 3 to 4 minutes. Add chicken and corn; cook until heated through, about 1 minute. Stir in cilantro, if using. Transfer the vegetables to a small bowl. Wash and dry the skillet.

Place tortilla on a cutting board. Sprinkle 1 Tbsp. cheese over half the tortilla, leaving a 1/2-inch border. Top with the vegetable mixture and the remaining 2 Tbsp. cheese; fold the tortilla in half.

Heat the skillet over medium heat. Add the quesadilla and cook until the tortilla is browned and the cheese has started to melt, about 2 minutes per side. Cut into 3 wedges to serve.

Διατροφή

• Θερμίδες: 436 kcal
• Συνολικά Λιπαρά: 21 g
• Κορεσμένα Λιπαρά: 6 g
• Ακόρεστα Λιπαρά: 0 g
• Χοληστερόλη: 66 mg
• Νάτριο: 637 mg
• Συνολικοί Υδατάνθρακες: 36 g
• Διαιτητικές Ίνες: 4 g
• Συνολικά Σάκχαρα: 8 g
• Πρωτεΐνη: 26 g