Makes 4 Servings
$1.62 per serving (As of December 2012*)
When kids get tired of the same old sandwich for lunch, shake things up with this protein-packed quesadilla. Filled with chicken, beans, cheese, and BBQ sauce, it keeps kids fueled up and ready to learn and play all afternoon.
8 ounces roasted chicken or leftover rotisserie chicken, coarsely chopped (about 1 2/3 cups)
1 cup reduced-fat shredded Cheddar cheese
½ cup canned black beans, drained and rinsed
½ cup frozen corn kernels, thawed
2 tablespoons barbecue sauce
Four 8-inch whole wheat flour tortillas
1 tablespoon canola oil, divided
½ cup roughly chopped cilantro, optional
Optional toppings: Light sour cream, salsa, guacamole
- Stir together the chicken, cheese, beans, corn, barbecue sauce, and the cilantro as desired in a large bowl until well combined. Spread the mixture evenly over half of each tortilla. Fold over, press down gently, and set aside.
- Heat ½ tablespoon of the oil in a large nonstick skillet over medium-high heat. Add 2 of the quesadillas and cook, pressing down occasionally with a spatula, until the bottoms are crisp and golden, about 3 minutes. Flip them, and cook until the other sides are golden, about 2 minutes.
- Repeat with the remaining oil and quesadillas. Cut into halves and serve with optional dippers, or wrap the quesadilla halves in aluminum foil and pack in a lunch box.
Nutrition Information per Serving (1 quesadilla): 390 calories, 14g fat (5g saturated, 0.4g omega-3), 670mg sodium, 34g carbohydrate, 7g fiber, 31g protein, 10% vitamin A, 30% calcium, 10% iron
Be sure to check your pantry before heading to the store!
8 ounces boneless, skinless chicken breast halves or 1 rotisserie chicken
1 cup reduced-fat Cheddar cheese
½ cup canned black beans
½ cup frozen corn kernels
4 whole wheat flour tortillas
1 bunch fresh cilantro, (optional)
Light sour cream (optional)
Recipe courtesy of Meal Makeover Moms.
*Price per serving was updated in December 2012 to reflect cost estimates based on ingredient measurements in this recipe.