Chicken & Veggie Quesadilla

recipe image

Ingredients

  • 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

Directions

  1. 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.

  2. 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.

  3. 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.

Originally appeared: Diabetic Living Magazine, Summer 2020

Nutrition Facts (per serving)

436 Calories
21g Fat
36g Carbs
26g Protein
Nutrition Facts
Servings Per Recipe
1
Serving Size
1 quesadilla
Calories
436
% Daily Value *
Total Carbohydrate
36g
13%
Dietary Fiber
4g
14%
Total Sugars
8g
Protein
26g
52%
Total Fat
21g
27%
Saturated Fat
6g
30%
Cholesterol
66mg
22%
Sodium
637mg
28%
Potassium
363mg
8%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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