Mexican food is known for having lots of flavor. We were able to keep the flavor, while cutting fat and calories. We used whole wheat tortillas, reduced-fat cheese, and fat-free refried beans. This added 75% more fiber and cut saturated fat by 66%.
shredded cooked chicken >
shredded cooked chicken breast
flour tortillas >
low-fat whole wheat tortillas
1 1/2 cups shredded Mexican cheese blend >
3/4 cup shredded reduced-fat Mexican cheese blend
1 tablespoon vegetable oil >
cooking spray
added fat-free refried beans
Nutritional Highlights
380 (before)
280 (after)
21 g (before)
8 g (after)
9 g (before)
3 g (after)
1 g (before)
4 g (after)
20 min |
20 min |
4 quesadillas |
1 cup shredded cooked chicken breast
1/4 cup Muir Glen® organic salsa (any variety)
2 tablespoons chopped fresh cilantro
1/2 cup fat-free refried beans
4 low-fat whole wheat tortillas (8 inch)
3/4 cup shredded reduced-fat Mexican cheese blend (3 oz)
Additional salsa, if desired
Fat-free sour cream, if desired
1
In medium bowl, stir chicken, 1/4 cup salsa and cilantro until well mixed. Spread 2 tablespoons beans over half of each tortilla. Top bean side of each tortilla with chicken mixture and cheese. Fold each tortilla in half over filling.
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2
Heat 12-inch nonstick skillet over medium-low heat. Spray both sides of each quesadilla with cooking spray; place 2 quesadillas in skillet. Cover; cook 3 to 4 minutes, turning once, until filling is heated and tortillas are lightly browned. Repeat with remaining quesadillas. Cut into wedges. Serve with additional salsa and sour cream.
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Nutritional Information
1 quesadilla:
Calories 280 (Calories from Fat 70); Total Fat 8g (Saturated Fat 3g, Trans Fat 0g); Cholesterol 40mg; Total Carbohydrate 32g (Dietary Fiber 4g, Sugars 4g); Protein 21g
% Daily Value
Vitamin A 4%; Vitamin C 0%; Calcium 40%; Iron 10%
Exchanges
2 Starch, 2 Lean Meat, 0 Fat
Carbohydrate Choices
2
