Chicken quesadillas
Dietitian's tip: A quesadilla is a flour tortilla filled with cooked meat, refried beans, cheese or other ingredients that are folded then grilled or baked. Serve these chicken quesadillas as a main dish or cut them in strips and serve as an appetizer.
SERVES 6
Ingredients
4 boneless, skinless chicken breasts, each 4 ounces
1 cup chopped onions
1/2 cup smoky or hot salsa
1 cup chopped fresh tomatoes
1 cup chopped fresh cilantro
6 flour tortillas, each 8 inches in diameter
1 cup shredded reduced-fat cheddar cheese
Directions
Preheat the oven to 425 F. Lightly coat a baking sheet with cooking spray.
Cut each chicken breast into cubes. In a large, nonstick frying pan, add the chicken and onions and saute until the onions are tender and the chicken is thoroughly cooked, about 5 to 7 minutes. Remove from heat. Stir in the salsa, tomatoes and cilantro.
To assemble, lay a tortilla flat and rub the outside edge with water. Spread about 1/2 cup of the chicken mixture onto the tortilla, leaving about 1/2 inch free around the outer rim. Sprinkle with a spoonful of shredded cheese. Fold tortilla in half and seal. Place on a cookie sheet. Repeat with the remaining tortillas. Lightly coat the top of the tortillas with cooking spray.
Bake until the quesadillas are lightly browned and crispy, about 5 to 7 minutes. Cut in half and serve immediately.
Nutritional Analysis(per serving)Serving size: 2 halves
Calories 444 Cholesterol 51 mg
Protein 32 g Sodium 736 mg
Carbohydrate 55 g Fiber 1 g
Total fat 10 g Potassium 526 mg
Saturated fat 3 g Calcium 390 mg
Monounsaturated fat 3 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 2
Carbohydrates 3
Protein and dairy 1
Fats 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 3
Nonstarchy vegetables 2
Meat and meat substitutes 3
Fats 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 2
Vegetables 1
Dairy foods (low-fat or fat-free) 1/2
Meats, poultry and fish 1
http://www.mayoclinic.com/health/hea...ecipes/NU00486 
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