Very Veggie Chicken Quesadilla (Serves 6)
By Amanda Turner MS, RD | December 31, 2016
1 lb boneless, skinless chicken breast
Black pepper, to taste
4-5 cups shredded cabbage
1 8oz package of mushrooms, diced
2 tomatoes, diced
½ medium onion, diced
1 Tbsp olive oil
2 cups shredded cheese (your choice of type)
6, 10-12” whole wheat tortillas
1. Preheat oven to 350F. Place chicken on baking sheet seasoned with black pepper, and cook for 30-40 minutes or until internal temperature is 165F. Once cooked, allow to cool, and dice into ½” pieces.
2. Pour olive oil into large skillet and heat over medium-high heat. Add diced onions, allow to cook for 2-3 minutes before adding cabbage and mushrooms. Cook until almost tender, then add diced tomatoes. Cook for one more minute, tomatoes should start to soften. Remove and strain juices.
3. Spray a clean skillet with cooking spray, heat over medium heat, and add whole wheat tortilla flat in the skillet. Layer 3-4oz of cooked chicken, ¼-1/3 cup of shredded cheese, and ½-1 cup of cooked veggies on half the tortilla (see picture). Fold the empty half onto the toppings to create the quesadilla. Cook for approximately 3-4 minutes on each side. Use a large spatula to flip to avoid spillage!
Nutrition per serving:
441 calories, 20g fat, 9g saturated fat, 28g carbohydrate, 6g fiber, 5g sugar, 38g protein
Exchanges per serving:
4 protein, 2 veggies, 3 fats, 2 grains
Recommendations for athletes:
Add rice and/or beans as a side to this dish to increase your carbohydrate intake to fuel practices and events!
*Nutrition can vary based on the products chosen.