2 tbsp. chicken broth
1/4 cup chopped onion
1 small clove garlic minced
1/4 cup chopped bell pepper
2 chili peppers, minced
3 plum tomatoes, chopped
vegetable cooking spray
8 flour tortillas
1 cup reduced fat Cheddar cheese, shredded
1 1/2 cups cooked chicken
Garnish: salsa and fat-free sour cream
In a medium heavy skillet, saute the onions, garlic and peppers in the chicken broth until soft. Add the chili peppers and tomatoes, and simmer for a few minutes more until the liquid has evaporated. Add the chicken and stir well to combine.
Spray a cold skillet with the nonstick spray, and heat over medium heat. Place a tortilla in the pan and sprinkle with 1/8 cup of the cheese. Add about a quarter of the chicken mixture and top with another 1/8 cup of cheese. Cover with another tortilla and cook for 2-3 minutes or until brown.
Flip the quesadilla over and cook for an additional 2 minutes. Remove from the heat and cut into wedges. Keep the quesadilla warm while frying the remaining quesadillas in the same manner. Serve with salsa and fat-free sour cream.
Based on individual serving.
Calories: 311
Total Fat: 7 g
Carbohydrates: 43 g
Protein: 18 g
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Source: Wen Zientek
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