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Quesadillas

Note: This recipe is especially for kids who must avoid gluten, a type of protein found in many foods.

Prep time: 20 minutes

What you need:

Salsa ingredients

  • 1 tomato, diced
  • 1/2 onion, finely chopped
  • 1 tablespoon lime juice
  • 1 tablespoon fresh cilantro, chopped
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper

Quesadilla ingredients

  • nonstick cooking spray
  • 3 ounces uncooked chicken breast, cut into ½-inch pieces
  • 1/4 cup onion, finely chopped
  • 1 clove garlic, minced
  • 2 corn tortillas (gluten-free)
  • 2 ounces jalapeño Jack cheese

What to do:

  1. Preheat oven to 350°F (176°C).
  2. In a small bowl, combine the tomato, half of the onion, lime juice, and cilantro.
  3. Coat a skillet with nonstick cooking spray. Add chicken and sauté until cooked through and juices run clear. Remove chicken from skillet and set aside.
  4. Sauté remaining half of the onion and garlic in nonstick skillet for 2 minutes.
  5. In another bowl, mix chicken with half of the salsa and set aside.
  6. Spray baking sheet with nonstick cooking spray and place tortilla on baking sheet.
  7. Spread chicken and salsa mixture on the tortilla.
  8. Spread cooked garlic and onions over chicken.
  9. Sprinkle cheese evenly over onion and garlic.
  10. Cover with another tortilla.
  11. Bake until quesadillas are warmed through and cheese is melted, approximately 10 minutes.
  12. Cut into four wedges and serve with remaining salsa.

Nutritional analysis (per serving):

  • 245 calories
  • 20g protein
  • 10g fat
  • 6g sat. fat
  • 20g carbohydrate
  • 3g fiber
  • 50mg cholesterol
  • 190mg sodium
  • 285mg calcium
  • 1mg iron

Serves: 2

Serving size: 2 wedges

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:
You can top with gluten-free sour cream and/or gluten-free guacamole. If you're pressed for time, try substituting with store-bought salsa (check the label to be sure it doesn't contain gluten).

Reviewed by: Rupal Christine Gupta, MD
Date Reviewed: 00-00-0000