Chicken & Veggie Quesadilla

• portioner: 1 serving
• total tid: 20 minutes

Ingredienser

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

Instruktioner

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.

Näring

• Kalorier: 436 kcal
• Totalt fett: 21 g
• Mättat fett: 6 g
• Omättat fett: 0 g
• Kolesterol: 66 mg
• Natrium: 637 mg
• Totala kolhydrater: 36 g
• Kostfiber: 4 g
• Totalt socker: 8 g
• Protein: 26 g