Protein Packed Chicken and Bean Quesadilla

7.14.16 / Comment

Rotisserie Chicken Quessadilla

Time is a precious commodity, so whenever we have the opportunity to make an easy at-home dinner, we take it! From start to finish, these quesadillas only take 13 minutes, and will be on the table in no time at all. We like using rotisserie chicken for meals such as this one, because it saves on time and is more convenient for using in other weekday recipes. Today many grocery stores offer organic rotisserie chicken, it’s nice to have that option. We like that rotisserie chicken makes cooking easier however we want to remind you to please be mindful that it is higher in sodium.

Eating lean poultry such as chicken provides you with a great source of protein, B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium. Proteins function as building blocks for bones, muscles, cartilage, skin, and blood, and are also building blocks for enzymes, hormones, and vitamins (1), so it’s important to make sure you are getting enough of it in your diet! A good way to calculate the amount of protein you need is to convert your weight to kilograms (weight in pounds divided by 2.2 g/kg) and multiply that number by 0.8 g/kg. Enjoy this delicious, easy and high protein recipe.

Protein Packed Chicken and Bean Quesadilla
 
Prep time
Cook time
Total time
 
Serves: 4 quesadillas
Ingredients
  • 8 whole wheat tortillas, low carb
  • ½ cup salsa
  • 4 tablespoons flaxseed
  • ¼ cup Mexican blend shredded cheese
  • 1-15 ounce can black beans, rinsed
  • 12 ounces organic rotisserie chicken, shredded and cooked
  • 2 teaspoons olive oil
Instructions
  1. Lay one tortilla on a plate, and add 2 tablespoons salsa, and 1 tablespoon flax seed. Spread evenly on tortilla.
  2. Add 1 tablespoon Mexican blend shredded cheese, ½ cup black beans and 3 ounces shredded chicken to the tortilla. Place the other tortilla on top.
  3. Repeat steps one and two four times.
  4. Heat oil in a nonstick skillet over medium heat.
  5. Place tortilla in skillet.
  6. Cover skillet for 2 minutes over medium heat and flip tortilla, and cook for another 2-3 minutes covered until tortilla is browned.
  7. Cut in quarters and serve with a salad (optional)
Nutrition Information
Calories: 495 calories, Fat: 12 grams, Saturated fat: 4 grams, Carbohydrates: 60 grams, Sugar: 1 gram, Sodium: 870 milligrams Fiber: 15 grams, Protein: 30 grams, Cholesterol: 55 milligrams

(1) Why is it important to make lean or low-fat choices from the Protein Foods Group? Choose MyPlate. http://www.choosemyplate.gov/protein-foods-nutrients-health

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