Photo: Photograph by Mike Peel (www.mikepeel.net)., Wikimedia Commons, CC BY-SA 4.0

Chicken, Bean and Cheese Quesadillas

Name: Chicken, Bean and Cheese Quesadillas
Prep time: 5 min
Cook time: 8 min
Total time: 13 min
Yield: 2 servings
Cuisine: North American
Ingredients: 2 large whole wheat tortillas; 200 g boneless skinless chicken breast, cooked and shredded; 120 g canned black beans, low sodium, drained and rinsed, mashed; ½ red bell pepper; 50 g old cheddar, grated; ½ tsp ground cumin; 4 tbsp salsa; 60 g plain 0% Greek yogurt; cooking spray

Crispy whole wheat quesadillas stuffed with chicken, refried-style mashed beans, peppers and cheese. A fast lunch kids and adults both love.

507calories

41 gprotein
46 gcarbs
17 gfat
8 gfibre

per serving

Prep: 5 min
Cook: 8 min
Serves: 2
Cost: $3.52/serving

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Servings

Fit to my macros

g protein per serving

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Method

If the chicken is raw, poach it in simmering water over medium heat for 12 to 15 minutes, until it reaches 74°C (165°F), then shred.
Mash the black beans with the cumin. Dice the red pepper.
Spread the beans over half of each tortilla, then add the chicken, pepper and cheddar and fold the other half over.
Heat a large non-stick skillet over medium heat and coat with cooking spray. Toast the quesadillas for 3 to 4 minutes per side, pressing with a spatula, until crisp and the cheese melts.
Cut into wedges and serve with salsa and Greek yogurt.