Source: Deliciously Healthy Dinners
National Heart, Lung, and Blood Institute
| Prep Time | 30 minutes |
| Cook Time | 10 minutes |
| Servings |
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Ingredients
for salsa:
- 4 medium tomatoes, rinsed and diced (about 2 C)
- 1/2 cup red onion, diced
- 1 medium Jalapeno chili pepper, rinsed and split lengthwise—remove seeds and white membrane, and mince (about 2 Tbsp); for less spice, use green bell pepper
- 2 tablespoons lime juice (or about 4 limes)
- 2 tablespoons fresh cilantro, rinsed, dried, and chopped (or substitute 2 tsp dried coriander)
- 1 teaspoon ground cumin
For quesadillas:
- 12 oz boneless, skinless chicken breast, cut into thin strips
- 4 (10-inch) whole-wheat tortillas
- 1/4 teaspoon salt
- 1/2 teaspoon chili sauce
- 2 oz. pepper jack cheese, shredded (about ½ C)
- 1 Tablespoon pine nuts, toasted (optional)
- Cooking spray
Ingredients
for salsa:
For quesadillas:
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Instructions
- Preheat oven broiler on high temperature, with the rack 3 inches from heat source.
- For salsa, combine all ingredients and toss well. Chill in refrigerator for at least 15 minutes. (Salsa can be made up to 1 day in advance and refrigerated.)
- Cut chicken into thin strips, and place them on a baking sheet coated with cooking spray. Broil for 8–10 minutes.
- To assemble the quesadillas, place four whole-wheat tortillas on the countertop or table. Top each with one-quarter of the sliced cooked chicken, salt, chili sauce, cheese, and pine nuts (optional).Â
- Fold tortillas in half to close, and carefully transfer to a baking sheet lined with parchment or wax paper.
- Bake quesadillas at 350 ºF for 5–10 minutes or until the cheese is melted.
- Serve one quesadilla with ½ cup salsa on the side.Â
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