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Chicken Quesadillas

  • LiveWell360 Staff
  • September 14, 2015

I love chicken quesadillas. LOVE em. Except I almost never order them when I am out to dinner, because of how high the calorie content is in most restaurant versions. This is why I love to make them at home.

I think that a key part of the process is using a griddle or cast iron skillet, because it gives you a nice, crisp, toasty tortilla without adding any fat to the pan, and without “baking” it, which is what has happened to me in the past when trying to finish it off in the oven.

This recipe can be adjusted to include whatever fixins you have on hand and is a great quickie meal, when you want something fresh and fast.

Also, the portion size is quite large, because the tortillas I use are HUGE, so you could certainly use smaller tortilla and/or cut the serving size in half, creating 8 servings rather than 4, and serve this along side a large salad.

Note: the process is much quicker if you cook and shred the chicken in advance.

Ingredients

  • 12 oz boneless skinless chicken breast
  • 1 tsp olive (or coconut) oil
  • 4 cups low sodium chicken stock
  • 1/2 medium onion, diced
  • 3 garlic cloves, minced
  • 15 oz can of black beans, drained and rinsed
  • 1 tbsp chili powder
  • 1 tbsp oregano
  • 1 tbsp cumin
  • 1 tsp garlic powder
  • 1/4 tsp sea salt, or to taste
  • 1/4 tsp fresh cracked pepper, or to taste
  • 4 oz reduced-fat cheddar, shredded
  • 4 wheat tortillas (I prefer the big ones from the Whole Foods bakery = FRESH!)

Other Add-on Toppings

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Directions

Add the chicken and the chicken stock to a medium pot and boil until cooked through, usually about 8-10 minutes depending on the thickness of the chicken breasts.

Note: You do not have to use chicken stock (could substitute water), but I think it adds some great flavor to the chicken.

Remove the chicken from the pot and place on a cutting board to cool. Once the chicken has cooled, use two forks to shred it into fairly small pieces. Set aside.

In a large saute pan, heat the oil on medium low, and add onions and garlic. Cook, stirring occasionally, until the onion is translucent.

Add the black beans, shredded chicken, and spices. Stir to incorporate and heat through. Taste to make sure salt/spices are right, and adjust if needed (sometimes I add a touch more salt).

Heat cast iron skillet or griddle to medium-low. Place one tortilla on the griddle. Fill one half of the tortilla with 1/2 oz of cheddar. Add 1/4 of the chicken and black bean mixture. Top with 1/2 oz of cheddar. Fold other side of tortilla over, covering the ingredients. Use another pan, or something heavy, to place pressure on the tortilla/fixins, so that it presses it down onto the griddle.

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Flip tortilla after 2-3 minutes, and once again place your heavy *heat resistant* object down on top of it. The tortilla should have a nice golden brown crust.

Remove from skillet and place on a cutting board. Slice into 4 pie-like pieces. Add your favorite toppings, and serve!

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Nutritional Info

4 servings = per serving (does not include toppings)

Calories: 431

Fat: 6 g

Carbs: 55 g

Protein: 43 g

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