Craving a mouthwatering Mexican-inspired dish that won't derail your health goals? Look no further! This Western Quesadilla is a game-changing recipe that proves healthy eating can be absolutely delicious. Packed with lean protein, fiber-rich beans, and a perfect blend of zesty ingredients, these quesadillas are not just a meal – they're a culinary adventure that will tantalize your taste buds while keeping you on track with your weight loss journey.
Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins
Cuisine: Mexican
Serves: 4 servings
Ingredients
- 4 whole wheat tortillas
- 1 cup shredded reduced-fat cheese
- 1 cup cooked chicken, shredded
- 1/2 cup black beans, rinsed and drained
- 1/2 cup corn, cooked
- 1/4 cup diced red onion
- 1/4 cup chopped fresh cilantro
- Cooking spray
Instructions
- Prepare all ingredients by measuring and chopping them precisely. Ensure chicken is cooked and shredded, black beans are rinsed and drained, and corn is cooked.
- Lightly coat a large non-stick skillet with cooking spray and heat over medium heat.
- Place one whole wheat tortilla flat in the heated skillet.
- Sprinkle half of the reduced-fat cheese evenly across the entire surface of the tortilla.
- Layer shredded chicken, black beans, corn, and diced red onion over one half of the tortilla, leaving a small border around the edge.
- Sprinkle chopped fresh cilantro over the layered ingredients.
- Carefully fold the empty half of the tortilla over the filled side, creating a half-moon shape.
- Cook for 2-3 minutes until the bottom is golden brown and crispy, then gently flip using a spatula.
- Cook the other side for an additional 2-3 minutes until cheese is melted and tortilla is crisp.
- Remove from skillet and let cool for 1-2 minutes before cutting into wedges.
- Repeat process with remaining tortillas and ingredients.
- Serve immediately, optionally with salsa, Greek yogurt, or additional cilantro as garnish.
Tips
- Use a non-stick skillet and light cooking spray to keep the calories low and prevent sticking.
- Ensure your chicken is thoroughly cooked and well-shredded for even distribution of protein.
- Don't overfill the tortilla – this helps prevent tearing and ensures even cooking.
- Cook on medium heat to achieve that perfect golden-brown crispy exterior without burning.
- Let the quesadilla rest for a minute after cooking to help the cheese set and make cutting easier.
- For extra flavor, consider adding a sprinkle of cumin or chili powder to the chicken before assembling.
- If you're meal prepping, these quesadillas can be partially prepared in advance and quickly finished when ready to eat.
- Experiment with different protein options like turkey or tofu to keep the recipe exciting and varied.
Nutrition Facts
Calories: 330kcal
Carbohydrates: 35g
Protein: 25g
Fat: 12g
Saturated Fat: 4g
Cholesterol: 55mg
