Rio Grande Quesadillas

Health score
8%
Rio Grande Quesadillas
30 min.
6
386kcal

Suggestions

Ingredients

  • cups chicken shredded cooked
  • 0.8 cup water 
  • envelope taco seasoning 
  • cup refried beans 
  • 7-inch flour tortilla (es)
  • ounces pimientos diced drained
  • 0.3 cup spring onion chopped
  • 0.3 cup cilantro leaves fresh minced
  • 1.5 cups monterrey jack cheese shredded
  • tablespoons vegetable oil 

Equipment

  • frying pan
  • sauce pan

Directions

  1. In a saucepan, bring the chicken, water and taco seasoning to a boil. Reduce heat; simmer, uncovered, for 10 minutes. Stir in the beans.
  2. Spoon about 1/2 cup chicken mixture over half of each tortilla; top with pimientos, onion, cilantro and cheese. Fold over. In a large skillet over medium heat, cook quesadilla in 1 tablespoon oil for 1-2 minutes on each side or until cheese is melted, using additional oil as needed.
  3. Cut into wedges.

Nutrition Facts

Calories386kcal
Protein25.42%
Fat41.61%
Carbs32.97%

Properties

Glycemic Index
34.83
Glycemic Load
8.5
Inflammation Score
-7
Nutrition Score
15.104782638342%

Flavonoids

Kaempferol
0.06mg
Quercetin
0.8mg

Nutrients percent of daily need

Calories:386kcal
19.3%
Fat:17.64g
27.14%
Saturated Fat:7.94g
49.6%
Carbohydrates:31.45g
10.48%
Net Carbohydrates:26.72g
9.72%
Sugar:4.36g
4.84%
Cholesterol:60.14mg
20.05%
Sodium:1247.75mg
54.25%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.25g
48.5%
Selenium:25.88µg
36.98%
Phosphorus:313.64mg
31.36%
Calcium:301.7mg
30.17%
Vitamin B3:5.84mg
29.19%
Vitamin A:1154.22IU
23.08%
Iron:3.46mg
19.22%
Fiber:4.73g
18.92%
Vitamin K:19.84µg
18.9%
Vitamin B2:0.32mg
18.81%
Vitamin B1:0.27mg
17.95%
Vitamin C:13.42mg
16.26%
Folate:54.4µg
13.6%
Vitamin B6:0.27mg
13.46%
Manganese:0.26mg
12.82%
Zinc:1.84mg
12.3%
Magnesium:29.51mg
7.38%
Potassium:220.46mg
6.3%
Vitamin B12:0.37µg
6.16%
Vitamin B5:0.6mg
5.96%
Copper:0.1mg
4.94%
Vitamin E:0.38mg
2.52%
Vitamin D:0.17µg
1.13%
45 min.
6
255kcal
35 min.
2
1501kcal
18 min.
6
363kcal
75 min.
8
291kcal
25 min.
4
536kcal
45 min.
4
571kcal