Dark leafy greens give this healthy chicken quesadilla recipe a vitamin K boost. We also boosted the flavor in regular barbecue sauce. Serve with guacamole, sour cream, shredded lettuce and/or salsa, if desired.
Nutrition per serving may change if servings are adjusted.
¼ cup prepared barbeque sauce
1 tablespoon tomato paste
1 tablespoon cider vinegar
¼ teaspoon chipotle chile powder
3 tablespoons extra-virgin olive oil, divided
½ cup chopped onion
1 pound boneless, skinless chicken breast, cut into ½-inch pieces
4 cups lightly packed chopped chard or kale
4 8-inch whole-wheat tortillas
¾ cup shredded extra-sharp Cheddar cheese
Combine barbecue sauce, tomato paste, vinegar and chile powder in a small bowl.
Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring, until starting to brown, about 3 minutes. Add chicken and cook, stirring, until just cooked through, about 4 minutes. Add chard (or kale) and the sauce mixture and cook, stirring, until the greens are wilted, about 2 minutes more. Remove from heat.
Place tortillas on a work surface. Spread about ¾ cup filling and 3 tablespoons cheese on the lower half of each and fold the top half over, pressing gently to flatten.
Wipe out the pan and heat 1 tablespoon oil over medium-high heat. Reduce heat to medium and add 2 quesadillas. Cook until browned on both sides and the cheese is melted, 2 to 3 minutes per side. Transfer to a platter and tent with foil to keep warm. Repeat with the remaining 1 tablespoon oil and 2 quesadillas, reducing the heat as needed to prevent overbrowning.
506 calories;23 g fat(7 g sat); 3 g fiber; 36 g carbohydrates; 36 g protein; 43 mcg folate; 104 mg cholesterol; 10 g sugars; 4 g added sugars; 1,987 IU vitamin A; 22 mg vitamin C; 285 mg calcium; 2 mg iron; 746 mg sodium; 589 mg potassium
Vitamin A (40% daily value), Vitamin C (37% dv), Calcium (28% dv)
Carbohydrate Servings: 2½
Exchanges: 3½ lean protein, 2 fat, 1½ starch, 1 vegetable, ½ high-fat protein, ½ other carbohydrate