Coyote Quesadilla

Health score
26%
Coyote Quesadilla
70 min.
4
834kcal

Suggestions

Ingredients

  • 15 ounce black beans rinsed drained canned
  • tablespoons carrots diced peeled finely
  • teaspoon cayenne pepper 
  • tablespoons chipotle peppers 
  • tablespoon cilantro leaves finely chopped
  • 15 ounce corn kernels low-sodium drained canned
  • large flour tortillas 
  • tablespoon sea salt 
  • teaspoons granulated onion 
  • tablespoons green onion chopped
  • tablespoons green onion finely chopped
  • 0.5 teaspoon ground cumin 
  • teaspoons ground cumin 
  • tablespoon juice of lime freshly squeezed
  • teaspoon lime zest grated
  • teaspoon paprika 
  • 0.5 teaspoon freshly cracked pepper black
  • tablespoon freshly crack pepper black
  • 0.8 cup pepper jack cheese shredded
  • cup ranch dressing store-bought
  • tablespoons bell pepper diced red finely
  • tablespoons onion diced red finely
  • ounces refried beans canned
  •  roma tomato diced
  • small roma tomato seeded
  • 0.5 tablespoon salt 
  • 0.5 teaspoon sea salt 
  • 0.8 cup mozzarella cheese shredded
  • ounce chicken breast boneless skinless
  • 0.3 cup cup heavy whipping cream sour
  • tablespoon vegetable oil 

Equipment

  • bowl
  • frying pan
  • baking sheet
  • oven
  • knife
  • pot
  • blender
  • cutting board

Directions

  1. Watch how to make this recipe.
  2. Preheat the oven to 425 degrees F.
  3. Rinse and pat dry the chicken breast, trim off any excess fat, and rub with 1 tablespoon of the Blackening Spice.
  4. Heat the oil in a cast iron skillet over high heat, add the chicken and cook until brown and cooked through, about 6 minutes on each side.
  5. Remove to a cutting board, cool slightly and slice. Cover to keep warm.
  6. Heat the beans in a small pot over low heat until heated through and keep warm. Prepare the remaining ingredients and have them ready for assembly.
  7. Heat a griddle or cast iron pan to high and toast the tortillas on both sides until crisp (if you try to fold them, they will crack).
  8. Lay out 1 tortilla on a cookie sheet and evenly spread it with half of the beans, 1/3 of the cheeses, 1/2 of the blackened chicken, 1 tablespoon of the green onions, and cover with a second tortilla. Repeat this layering order with the remaining ingredients. Finish with the third tortilla and garnish with the remaining cheese, cilantro and diced tomatoes.
  9. Bake for 5 minutes.
  10. Remove from the oven and portion with a slicing knife into 4 wedges.
  11. Serve with the Black Bean Salsa and Chipotle Ranch Dressing.
  12. Combine all of the ingredients in a small bowl. Store in an airtight container.
  13. Gently mix all of the ingredients in a large container. Cover and refrigerate for 20 minutes.
  14. Process all of the ingredients in a blender until smooth.
  15. Pour the dressing into a serving bowl, cover and refrigerate for 30 minutes before serving.

Nutrition Facts

Calories834kcal
Protein16.36%
Fat52.36%
Carbs31.28%

Properties

Glycemic Index
140.71
Glycemic Load
5.96
Inflammation Score
-9
Nutrition Score
34.11173889948%

Flavonoids

Eriodictyol
0.08mg
Hesperetin
0.55mg
Naringenin
0.24mg
Luteolin
0.04mg
Isorhamnetin
0.25mg
Kaempferol
0.16mg
Myricetin
0.04mg
Quercetin
1.94mg

Nutrients percent of daily need

Calories:833.67kcal
41.68%
Fat:49.45g
76.08%
Saturated Fat:14.4g
89.97%
Carbohydrates:66.47g
22.16%
Net Carbohydrates:50.15g
18.24%
Sugar:15.36g
17.06%
Cholesterol:86.74mg
28.91%
Sodium:3071.63mg
133.55%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.76g
69.53%
Vitamin K:109.81µg
104.58%
Fiber:16.32g
65.27%
Phosphorus:629.45mg
62.95%
Vitamin A:2722.73IU
54.45%
Manganese:0.91mg
45.43%
Selenium:30.85µg
44.07%
Calcium:424.38mg
42.44%
Vitamin B3:7.78mg
38.89%
Folate:151.84µg
37.96%
Vitamin B2:0.59mg
34.67%
Iron:5.64mg
31.33%
Vitamin B6:0.61mg
30.59%
Potassium:980.31mg
28.01%
Vitamin B1:0.4mg
26.79%
Magnesium:100.24mg
25.06%
Vitamin C:19.39mg
23.5%
Zinc:3.01mg
20.1%
Vitamin B5:1.96mg
19.56%
Copper:0.39mg
19.26%
Vitamin E:2.64mg
17.62%
Vitamin B12:0.87µg
14.53%
Vitamin D:0.31µg
2.09%