Quesadillas
Quesadillas - This Mexican "sandwich" does not require many ingredients and tastes so good
Healthy, because
Even smarter
Nutritional values
This cheesy appetizer has a hearty, spicy taste and a high calcium content. This mineral is indispensable for strong bones and healthy teeth. It also performs important tasks for blood, nerves, and muscles.
A red tomato salsa goes very well with the flat cakes. It tastes wonderfully fresh and contains hardly any calories. The tomatoes also provide us with the red dye lycopene, which acts as a radical scavenger and renders aggressive molecules harmless.
(Percentage of daily recommendation)
| Calorie | 254 cal. | (12 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2 g | (7 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 1.2 mg | (10 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 7.4 mg | (62 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 18 μg | (6 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 2.5 μg | (6 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 12 mg | (13 %) | ||
| Potassium | 217 mg | (5 %) | ||
| Calcium | 330 mg | (33 %) | ||
| Magnesium | 29 mg | (10 %) | ||
| Iron | 0.9 mg | (6 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 7.4 g | |||
| Uric acid | 76 mg | |||
| Cholesterol | 51 mg |
Ingredients
- Ingredients
- ½ grilled chicken
- 3 Jalapeño
- 5 ozs medium-aged Gouda
- 5 ozs Cheddar cheese
- 2 sprigs cilantro
- 2 scallions
- 6 Whole-wheat tortillas
Kitchen utensils
Preparation steps
Remove the chicken skin and bones. Tear chicken into small, short strips.
Drain and chop jalapeños.
Grate both cheeses coarsely.
Rinse cilantro, shake dry and pluck leaves.
Clean scallions and cut into very fine slices. Mix all prepared ingredients in a bowl.
Spread filling over 3 tortillas.
Put tortilla on top of each filled tortilla and press down firmly.
Toast tortilla in a pan over medium heat until golden brown and crispy on each side. Cut each into six pieces and serve warm. Serve with guacamole or sour cream, if desired.
