Chicken Quesadillas With Roasted Corn Salsa

Health score
17%
Chicken Quesadillas With Roasted Corn Salsa
24 min.
4
422kcal

Suggestions

Ingredients

  • 0.1 teaspoon pepper black
  • 0.5 teaspoon chili powder 
  • cup whole-kernel corn frozen
  • 8-inch flour tortillas ()
  • tablespoons cilantro leaves fresh minced
  •  garlic cloves minced
  • 0.5 teaspoon ground cumin 
  • tablespoon juice of lime fresh
  • tablespoons juice of lime fresh
  • 0.5 cup monterrey jack cheese grated
  • teaspoons olive oil divided
  • 0.8 cup chunky bottled salsa 
  • 0.3 teaspoon salt 
  • pound chicken breasts diced boneless skinless

Equipment

  • bowl
  • frying pan
  • paper towels
  • microwave
  • cutting board

Directions

  1. Heat a 12-inch nonstick skillet over medium-high heat.
  2. Add corn; cook 5 minutes, stirring until lightly charred.
  3. Remove from heat; wipe skillet clean.
  4. Combine corn, salsa, cilantro, and 2 tablespoons lime juice in bowl.
  5. Place chicken in medium bowl.
  6. Add 1 tablespoon lime juice, chili powder, cumin, salt, and pepper; stir well and set aside.
  7. Heat 2 teaspoons oil in skillet over medium heat.
  8. Add chicken; cook 5 minutes or until it is heated through, stirring occasionally.
  9. Add garlic during last 30 seconds of cooking.
  10. Transfer chicken to a plate; wipe skillet clean.
  11. Wrap tortillas in a paper towel; microwave on HIGH about 15 seconds or until warm.
  12. Sprinkle 2 tablespoons cheese over half of each tortilla; top each with chicken and 2 tablespoons salsa. Fold tortillas in half; brush tops with remaining oil; sprinkle with salt, if desired.
  13. Heat skillet over medium-low heat.
  14. Add 2 quesadillas, oiled sides down, pressing to flatten. Cook 1 minute or until lightly browned. Flip; cook 45 seconds and transfer to a cutting board. Repeat procedure with remaining quesadillas.
  15. Cut quesadillas into wedges; serve hot with remaining salsa.

Nutrition Facts

Calories422kcal
Protein31.77%
Fat34.03%
Carbs34.2%

Properties

Glycemic Index
40
Glycemic Load
8.14
Inflammation Score
-6
Nutrition Score
21.755652277366%

Flavonoids

Eriodictyol
0.25mg
Hesperetin
1.01mg
Naringenin
0.04mg
Myricetin
0.02mg
Quercetin
0.19mg

Nutrients percent of daily need

Calories:421.88kcal
21.09%
Fat:15.99g
24.61%
Saturated Fat:5.51g
34.41%
Carbohydrates:36.16g
12.05%
Net Carbohydrates:32.47g
11.81%
Sugar:5.87g
6.52%
Cholesterol:85.15mg
28.38%
Sodium:1146.03mg
49.83%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.59g
67.18%
Vitamin B3:15.12mg
75.6%
Selenium:50.69µg
72.41%
Vitamin B6:1.02mg
51.06%
Phosphorus:446.43mg
44.64%
Vitamin B1:0.37mg
24.78%
Vitamin B2:0.37mg
21.84%
Manganese:0.42mg
21.06%
Calcium:208.37mg
20.84%
Potassium:705.12mg
20.15%
Vitamin B5:2mg
20%
Folate:73.54µg
18.38%
Iron:2.97mg
16.48%
Magnesium:59.88mg
14.97%
Fiber:3.69g
14.77%
Zinc:1.63mg
10.88%
Vitamin E:1.6mg
10.63%
Vitamin A:491.99IU
9.84%
Vitamin K:9.8µg
9.33%
Vitamin C:6.86mg
8.32%
Copper:0.15mg
7.35%
Vitamin B12:0.34µg
5.73%
Vitamin D:0.2µg
1.32%
Source:My Recipes