Chicken Quesadillas With Red and Green Salsa

This delicious finger food can be served as an appetizer or main-dish meal.

CAL/SERV :

339 PREP TIME :

10 MINS

YIELDS :

4 SERVINGS

COOK TIME:

30 MINS

INGREDIENTS

For salsa:

4 medium tomatoes, rinsed and diced (about 2 C)
½ C red onion, diced
1 medium Jalapeno chili pepper, rinsed and split lengthwise—remove seeds and white membrane, and
mince (about 2 Tbsp); for less spice, use green bell pepper
2 Tbsp lime juice (or about 4 limes)
2 Tbsp fresh cilantro, rinsed, dried, and chopped (or substitute 2 tsp dried coriander)
1 tsp ground cumin

For quesadillas:

12 oz boneless, skinless chicken breast, cut into thin strips
4 (10-inch) whole-wheat tortillas
¼ tsp salt
½ tsp chili sauce
2 oz pepper jack cheese, shredded (about ½ C)
1 Tbsp pine nuts, toasted (optional)
Cooking spray

INSTRUCTIONS

Preheat oven broiler on high temperature, with the rack 3 inches from heat source.
For salsa, combine all ingredients and toss well. Chill in refrigerator for at least 15 minutes. (Salsa can be made up to 1 day in advance and refrigerated.)
Cut chicken into thin strips, and place them on a baking sheet coated with cooking spray. Broil for 8–10 minutes.
To assemble the quesadillas, place four whole-wheat tortillas on the counter top or table. Top each with one-quarter of the sliced cooked chicken, salt, chili sauce, cheese, and pine nuts (optional).
Fold tortillas in half to close, and carefully transfer to a baking sheet lined with parchment or wax paper.
Bake quesadillas at 350 ºF for 5–10 minutes or until the cheese is melted.
Serve one quesadilla with ½ cup salsa on the side.

Tip: Delicious with a side of fresh grilled corn-on-the-cob.

Nutrition (per serving):

Calories 339, Total fat 11 g, Saturated fat 3 g, Cholesterol 62 mg, Sodium 453 mg, Total fiber 4 g, Protein 26 g, Carbohydrates 32 g, Potassium 454 mg.

Courtesy of National Heart, Lung, and Blood Institute