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Chicken & Veggie Quesadilla

1 serving

porcje

20 minutes

całkowity czas

Składniki

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

Wskazówki

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.

Wartości Odżywcze

Wielkość Porcji

-

Kalorie

436 kcal

Tłuszcz Całkowity

21 g

Tłuszcz Nasycony

6 g

Tłuszcz Nienasycony

0 g

Tłuszcz Trans

-

Cholesterol

66 mg

Sód

637 mg

Węglowodany Całkowite

36 g

Błonnik Pokarmowy

4 g

Cukry Całkowite

8 g

Białko

26 g

1 serving

porcje

20 minutes

całkowity czas
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