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Chicken Quesadillas - 14.2g+6.1g Carbs, 2.3g+1.3g Fiber
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== Description ==
  +
This is a popular dish because of everything you can taste - the marinated chicken, a little bit of cheese, salsa, garlic, onions, cilantro, and guacamole, all wrapped in a warm corn tortilla. It would save you some time to prepare the salsa ahead of time if you are making it fresh, but be sure to make the guacamole fresh, just before you are ready to serve.
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* Contributed by [http://health.groups.yahoo.com/group/Healthy_Recipes_For_Diabetic_Friends/ Healthy Recipes For Diabetic Friends Y-Group]
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* From: ''The Healthy Kitchen'' - Recipes for a Better Body, Life, and Spirit by Andrew Weil, M.D and Rosie Daley
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* Serves 8
   
From: THE HEALTHY KITCHEN - Recipes for a Better Body, Life,
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== Ingredients ==
and Spirit by Andrew Weil, M.D and Rosie Daley
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* 2 skinless, boneless half [[chicken breasts]]
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* ¼ cup [[white wine]]
This is a popular dish because of everything you can taste - the
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* 2 tbsp [[chili powder]]
marinated chicken, a little bit of cheese, salsa, garlic, onions,
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* 1 [[red bell pepper]]
cilantro, and guacamole, all wrapped in a warm corn tortilla. It
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* 8 corn [[tortillas]]
would save you some time to prepare the salsa ahead of time if you
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* 10 [[kalamata olive]]s, pitted and sliced
are making it fresh, but be sure to make the guacamole fresh, just
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* 5 [[mushrooms]], sliced
before you are ready to serve.
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* 2 cups low-fat [[cheese]]
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* ½ cup fresh [[salsa]] or 1 [[tomato]], chopped and seasoned with [{Tabasco sauce]] to taste
   
2 skinless, boneless half chicken breasts
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=== Guacamole ===
1/4 cup white wine
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* 2 pinches [[salt]]
2 Tbsp chili powder
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* 2 small cloves [[garlic]]
1 red bell pepper
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* 1 [[avocado]]
8 corn tortillas
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* 1 sprig [[cilantro]]
10 Kalamata olives, pitted and sliced
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* 1 tbsp plain [[yogurt]]
5 mushrooms, sliced
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* tsp freshly squeezed [[lime juice]] (½ lime)
2 cups low-fat cheese
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* 2 tbsp minced [[onion]]
1/2 cup fresh salsa or 1 tomato, chopped and seasoned with
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* 1 small [[jalapeno pepper]], diced (optional)
Tabasco sauce to taste
 
   
GUACAMOLE
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== Directions ==
2 pinches salt
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# Preheat oven to 400°F.
2 small cloves garlic
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# Put the chicken breasts in a shallow glass baking dish.
1 avocado
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# Pour the wine over them and sprinkle them with some of the chili powder.
1 sprig cilantro
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# Bake for 10 minutes, then turn the chicken over and sprinkle with the remaining chili powder.
1 Tbsp plain yogurt
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# Bake for 10 more minutes.
1 1/2 tsp freshly squeezed
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# The chicken breasts should be tender but not pink.
Lime juice (1/2 lime)
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# Let them cool and then slice into strips.
2 Tbsp minced onion
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# Pour the leftover baking juices into a covered plastic dish and refrigerate.
1 small jalapeno pepper, diced (optional)
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# Broil the red bell pepper on a shallow baking pan, turning it so that all sides become brown and blistered.
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# Remove from the oven and drop it into a small brown bag and twist closed.
1. Preheat oven to 400 degrees F. Put the chicken breasts in a
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# When completely cooled, peel the skin off, scrape out the seeds, and slice the pepper into strips.
shallow glass baking dish. Pour the wine over them and sprinkle
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# Arrange the tortillas on the baking pan and evenly distribute the chicken, pepper strips, olives, and mushrooms on
them with some of the chili powder. Bake for 10 minutes, then
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# Sprinkle 4 tablespoons of cheese on top of each tortilla and bake until the cheese melts, usually 5-10 minutes.
turn the chicken over and sprinkle with the remaining chili
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# Bake longer for crispy tortillas.
powder. Bake for 10 more minutes. The chicken breasts should
 
be tender but not pink. Let them cool and then slice into
 
strips. Pour the leftover baking juices into a covered plastic
 
dish and refrigerate.
 
   
2. Broil the red bell pepper on a shallow baking pan, turning
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=== Guacamole ===
it so that all sides become brown and blistered. Remove from
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# Meanwhile, make the guacamole: sprinkle some salt into a bowl and mash the garlic against it with a fork.
the oven and drop it into a small brown bag and twist closed.
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# The grains of the salt will help to mash it up.
When completely cooled, peel the skin off, scrape out the
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# Using the same fork, mash the avocado in the same bowl.
seeds, and slice the pepper into strips.
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# Add the cilantro, yogurt, lime, onions, and pepper.
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# Serve immediately.
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# Serve the quesadillas hot with the guacamole and the salsa alongside.
   
3. Arrange the tortillas on the baking pan and evenly distribute
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== Nutritional information ==
the chicken, pepper strips, olives, and mushrooms on top. Sprinkle
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Per serving:
4 tablespoons of cheese on top of each tortilla and bake until
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* Quesadillas: 210.5g Calories | 10.7g Fat | 4.2g Saturated Fat (46.0% of calories from fat) | 14.2g Protein | 38mg Cholesterol | 14.2g Carbs | 2.3g Fiber
the cheese melts, usually 5-10 minutes. Bake longer for crispy tortillas.
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* Guacamole: 59.9 Calories | 4g Fat | 0.7g Saturated Fat | (53.3% of calories from fat) | 1.1g Protein | 6.1g Carbs | 0mg Cholesterol | 1.3g Fiber
 
4. Meanwhile, make the guacamole: Sprinkle some salt into a bowl
 
and mash the garlic against it with a fork. The grains of the
 
salt will help to mash it up. Using the same fork, mash the
 
avocado in the same bowl. Add the cilantro, yogurt, lime,
 
onions, and pepper. Serve immediately. Serve the quesadillas
 
hot with the guacamole and the salsa alongside.
 
 
Serves 8
 
Nutrients Per Serving:
 
210.5g Calories, 10.7g Fat, 4.2g Saturated Fat,
 
(46.0% of calories from fat), 14.2g Protein, 38mg Cholesterol,
 
14.2g Carbs, 2.3g Fiber
 
 
-->Guacamole
 
Serves 8
 
Per Serving:
 
59.9 Calories, 4g Fat, 0.7g Saturated Fat, (53.3% of calories
 
from fat), 1.1g Protein, 6.1g Carbs, 0mg Cholesterol, 1.3g Fiber
 
 
 
== Contributed by ==
 
* [http://health.groups.yahoo.com/group/Healthy_Recipes_For_Diabetic_Friends/ Healthy Recipes For Diabetic Friends Y-Group]
 
   
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__NOTOC__
 
[[Category:Healthy Recipes for Diabetic Friends]]
 
[[Category:Healthy Recipes for Diabetic Friends]]
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[[Category:Quesadilla Recipes]]
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[[Category:Guacamole Recipes]]
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[[Category:Chicken breast Recipes]]
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[[Category:White wine Recipes]]
  +
[[Category:Red bell pepper Recipes]]
  +
[[Category:Black olive Recipes]]
  +
[[Category:Mushroom Recipes]]
  +
[[Category:Cheese Recipes]]
  +
[[Category:Avocado Recipes]]
  +
[[Category:Yogurt Recipes]]
  +
[[Category:Lime juice Recipes]]
  +
[[Category:Jalapeno pepper Recipes]]
  +
[[Category:Tomato Recipes]]
  +
[[Category:Prepared salsa Recipes]]

Latest revision as of 17:22, December 15, 2010

Description Edit

This is a popular dish because of everything you can taste - the marinated chicken, a little bit of cheese, salsa, garlic, onions, cilantro, and guacamole, all wrapped in a warm corn tortilla. It would save you some time to prepare the salsa ahead of time if you are making it fresh, but be sure to make the guacamole fresh, just before you are ready to serve.

Ingredients Edit

Guacamole Edit

Directions Edit

  1. Preheat oven to 400°F.
  2. Put the chicken breasts in a shallow glass baking dish.
  3. Pour the wine over them and sprinkle them with some of the chili powder.
  4. Bake for 10 minutes, then turn the chicken over and sprinkle with the remaining chili powder.
  5. Bake for 10 more minutes.
  6. The chicken breasts should be tender but not pink.
  7. Let them cool and then slice into strips.
  8. Pour the leftover baking juices into a covered plastic dish and refrigerate.
  9. Broil the red bell pepper on a shallow baking pan, turning it so that all sides become brown and blistered.
  10. Remove from the oven and drop it into a small brown bag and twist closed.
  11. When completely cooled, peel the skin off, scrape out the seeds, and slice the pepper into strips.
  12. Arrange the tortillas on the baking pan and evenly distribute the chicken, pepper strips, olives, and mushrooms on
  13. Sprinkle 4 tablespoons of cheese on top of each tortilla and bake until the cheese melts, usually 5-10 minutes.
  14. Bake longer for crispy tortillas.

Guacamole Edit

  1. Meanwhile, make the guacamole: sprinkle some salt into a bowl and mash the garlic against it with a fork.
  2. The grains of the salt will help to mash it up.
  3. Using the same fork, mash the avocado in the same bowl.
  4. Add the cilantro, yogurt, lime, onions, and pepper.
  5. Serve immediately.
  6. Serve the quesadillas hot with the guacamole and the salsa alongside.

Nutritional information Edit

Per serving:

  • Quesadillas: 210.5g Calories | 10.7g Fat | 4.2g Saturated Fat (46.0% of calories from fat) | 14.2g Protein | 38mg Cholesterol | 14.2g Carbs | 2.3g Fiber
  • Guacamole: 59.9 Calories | 4g Fat | 0.7g Saturated Fat | (53.3% of calories from fat) | 1.1g Protein | 6.1g Carbs | 0mg Cholesterol | 1.3g Fiber
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