Looking for a tasty and filling meal that won't break the calorie bank? Look no further than this delicious chicken quesadilla recipe! At just 450 calories per serving, it's an excellent option for lunch or dinner.

But this dish isn't just low in calories - it's also packed with essential nutrients. Chicken is an excellent source of protein, while the cheese and tortilla provide important carbohydrates and fat.

In this article, we'll explore how to prepare this mouth-watering meal, as well as some tips for variations and serving suggestions.

Ingredients

- 2 whole wheat tortillas - 1/2 lb. chicken breast, cooked and diced - 1/4 cup shredded cheddar cheese - 1/4 cup diced onion - 1/4 cup diced tomato - 1/4 cup diced green pepper - 1 tsp. olive oil - Salt and pepper to taste

Nutritional Information

- 450 calories - 38g carbohydrates - 20g fat - 34g protein - 5g sugar - 2g fiber

Preparation Steps

1. Heat the olive oil in a large skillet over medium heat. 2. Add the diced chicken and cook until browned, stirring occasionally. 3. Remove the chicken from the skillet and set aside. 4. Add the diced onion, tomato, and green pepper to the skillet and cook until tender, stirring occasionally. 5. Add the chicken back to the skillet and stir to combine with the vegetable mixture. 6. Lay one tortilla flat on a plate and spoon half of the chicken mixture onto it. 7. Sprinkle half of the shredded cheese over the chicken mixture. 8. Place the second tortilla on top of the cheese, and press down slightly. 9. Microwave the quesadilla for 60 seconds or until the cheese is melted. 10. Cut the quesadilla into four wedges and serve immediately.

Serving Suggestions

- Top with a dollop of sour cream or guacamole - Serve with a side of black beans or Mexican rice - Add a few slices of fresh avocado or jalapeno peppers - Garnish with fresh cilantro or a squeeze of lime juice

Other Variations

- Use beef or pork instead of chicken - Experiment with different types of cheese, such as feta or queso fresco - Add some spice with a pinch of cayenne pepper or a few dashes of hot sauce - Top with your favorite salsa or pico de gallo

Health Benefits

- Chicken is an excellent source of protein, which is important for building and repairing muscles - Whole wheat tortillas provide complex carbohydrates, which help regulate blood sugar levels and provide long-lasting energy - Cheese is a good source of calcium, which is important for strong bones and teeth - Vegetables like onion, tomato, and green pepper are rich in vitamins and minerals, and may also help reduce the risk of chronic diseases like heart disease and cancer.

Potential Health Risks

- While chicken is generally considered a healthy protein source, it's important to choose lean cuts and cook it properly to avoid the risk of foodborne illness - Cheese and other high-fat ingredients can contribute to excess calorie consumption and may increase the risk of heart disease if consumed in excess - Tortillas made with white flour can cause blood sugar spikes and are generally less nutritious than whole grain varieties.

Suitable for

- Anyone looking for a quick and easy lunch or dinner option - Those following a balanced and varied diet - Individuals who are physically active and require a higher protein intake

Storage Instructions

Leftover quesadillas can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, place in the microwave for 1-2 minutes or until heated through.

Tips and Tricks

- Use precooked chicken to save time - Experiment with different types of vegetables, such as corn, black beans, or roasted red peppers - Use a cast iron skillet for even cooking and a crispy crust - If you're short on time, skip the microwave step and cook the quesadilla on the stovetop for a few minutes on each side until the cheese is melted and bubbly.