Chicken & Veggie Quesadillas

Image: Chicken & Veggie Quesadillas.
Developed by Barbara Marsh, RD, LD, CDE
Shawnee Mission Medical Center, Shawnee Mission, KS


1⁄2 cup diced skinless raw chicken breast (canned or packaged chicken, drained, may be used)
1 small thinly sliced zucchini squash
1 cup shredded carrots
1⁄4 cup sliced green onions
1⁄2 cup salsa or picante sauce
4 (8-inch) whole wheat flour tortillas
1⁄2 cup grated low-fat Cheddar cheese or Mexican Style Four cheese (33% less fat)
Butter flavored cooking spray


Preheat oven to 400ºF.
In small skillet, cook chicken until tender and no longer pink.
Spray a medium skillet with vegetable cooking spray. Add zucchini, shredded carrots and onions to the skillet. Cook until the vegetables are tender, about 5-7 minutes. Stir in chicken and salsa or picante sauce; heat through.
Coat one side of a tortilla with the cooking spray and place this side of the tortilla face down on a baking sheet.
Top with half the filling and sprinkle with half the cheese. Place another tortilla on top of the mixture and spray with cooking spray. Repeat for the second quesadilla.
Bake quesadillas 13 to 15 minutes, or until lightly browned. To serve, cut each quesadilla into 8 triangles.

Variation: Quesadillas may be cooked on a hot griddle or in a skillet on the stove top.
Note from Barbara: I use a refrigerated “Buttery Spray” to sauté the vegetables and on the tortillas.

Makes 2 quesadillas.

Nutrition Information per serving (one quesadilla): 295 calories; 25 g protein;
51 g carbohydrate; 4 g fat (2 g saturated); 33 mg cholesterol; 3 mg iron; 7 g dietary
fiber; 49 mcg folate and 840 mg sodium.

Offer kids whole grain pita bread or tortillas for sandwiches or snacks.