Growing up, one of my favorite quick meals was a warm flour tortilla filled with melted cheddar.
As I got older I could easily eat three or four of those in one sitting, so I started adding more substance.
Chicken quesadillas are now one of our go-to dinners. For now they’re one of my staple meals while my husband participates in his recent ‘stache experiment.
The best part about these chicken quesadillas is that they’re protein-packed and healthy. I like to use high-fiber, high-protein tortillas — I prefer La Tortilla Factory — combined with shredded chicken breast, low-fat cheese and beans for a filling, balanced meal.
In this recipe I used refried beans, though black beans work too. Black beans can sometimes fall out while cooking, while refried beans stay nicely creamy inside the quesadilla and add great flavor.
Look at that crispy tortilla, packed with tasty ingredients.
This was a simple, satisfying dinner. While I was still taking a break from more elaborate cooking, my husband eyed my plate hungrily as he heated up a frozen burger.
I like to finish the quesadilla and rice with a quick spritz of lime — it brightens the flavors. Lime is one of my favorite citrus fruits, and it pairs especially well with the savory fillings.
Cheesy Chicken Quesadillas
Serves 2
Ingredients:
4 high-fiber whole wheat tortillas
10 oz shredded chicken breast
1 teaspoon ground cumin
4 oz low-fat cheddar jack cheese, grated
1/4 red bell pepper, chopped
1/4 sweet onion, chopped
1/2 cup fat-free refried beans (or cooked black beans)
1/4 cup salsa
Method:
1. Season the shredded chicken with the cumin and toss to coat evenly.
2. Heat a skillet over medium heat. Lay one tortilla flat in the skillet and sprinkle with about 1 ounce of cheese. Top with 5 oz of the seasoned chicken, half of the chopped bell pepper and onion, 1/4 cup beans and 2 tablespoons (about 1/8 cup) salsa. Add another ounce of cheese and place a second tortilla on top.
3. Cook until the bottom tortilla is golden and the lower layer of cheese has melted, then carefully flip the quesadilla to brown the other side and melt the remaining cheese. Repeat with the remaining ingredients.
4. Serve warm with extra salsa, plain Greek yogurt or sour cream, and a spritz of lime.
These quesadillas are easy to prepare, though my husband finds chopping and shredding tedious. They’re a quick, nutritious option for busy weeknights — and they keep the kitchen clean, which I certainly appreciate.