Guilt-Free Fast Food

Quesadillas

with Chicken and Cheese
4.333335
Average: 4.3 (9 votes)
(9 votes)
Quesadillas

Quesadillas - This Mexican "sandwich" does not require many ingredients and tastes so good

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Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
254
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie254 kcal(12 %)
Protein19 g(19 %)
Fat12 g(10 %)
Carbohydrates15 g(10 %)
Sugar added0 g(0 %)
Roughage2 g(7 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.4 μg(2 %)
Vitamin E1.2 mg(10 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin7.4 mg(62 %)
Vitamin B₆0.3 mg(21 %)
Folate18 μg(6 %)
Pantothenic acid0.5 mg(8 %)
Biotin2.5 μg(6 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C12 mg(13 %)
Potassium217 mg(5 %)
Calcium330 mg(33 %)
Magnesium29 mg(10 %)
Iron0.9 mg(6 %)
Iodine17 μg(9 %)
Zinc2.1 mg(26 %)
Saturated fatty acids7.4 g
Uric acid76 mg
Cholesterol51 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
8
Ingredients
½ grilled chicken
3 Jalapeño
5 ounces medium-aged Gouda
5 ounces Cheddar cheese
2 sprigs cilantro
2 scallions
6 Whole-wheat tortillas
How healthy are the main ingredients?
Goudachicken
Preparation

Kitchen utensils

1 Skillet, 1 Bowl, 1 Cutting board, 1 Small knife, 1 Tablespoon, 1 Coarse grater, 1 Fine-mesh sieve, 1 Slotted spatula, 1 Large knife

Preparation steps

1.
Quesadillas preparation step 1

Remove the chicken skin and bones. Tear chicken into small, short strips.

2.
Quesadillas preparation step 2

Drain and chop jalapeños.

3.
Quesadillas preparation step 3

Grate both cheeses coarsely.

4.
Quesadillas preparation step 4

Rinse cilantro, shake dry and pluck leaves.

5.
Quesadillas preparation step 5

Clean scallions and cut into very fine slices. Mix all prepared ingredients in a bowl.

6.
Quesadillas preparation step 6

Spread filling over 3 tortillas.

7.
Quesadillas preparation step 7

Put tortilla on top of each filled tortilla and press down firmly.

8.
Quesadillas preparation step 8

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.