T & H 🥰
Chicken & Veggie Quesadilla
1 serving
分量20 minutes
総時間材料
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
手順
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.
栄養
サービングサイズ
-
カロリー
436 kcal
脂肪総量
21 g
飽和脂肪
6 g
不飽和脂肪
0 g
トランス脂肪
-
コレステロール
66 mg
ナトリウム
637 mg
炭水化物総量
36 g
食物繊維
4 g
糖質総量
8 g
タンパク質
26 g
1 serving
分量20 minutes
総時間