Roasted Corn and Chicken Quesadillas

Gluten Free
Health score
8%
Roasted Corn and Chicken Quesadillas
51 min.
8
147kcal

Suggestions

Ingredients

  • cup chicken breast shredded cooked
  • 0.5 cup whole-kernel corn fresh frozen thawed
  • 6-inch corn tortillas ()
  • 0.3 teaspoon pepper red crushed
  • 1.5 tablespoons cilantro leaves fresh chopped
  • 0.3 cup green onions thinly sliced
  • ounces monterrey jack cheese shredded
  • teaspoons olive oil divided
  • 1.5 tablespoons oregano fresh chopped
  • 0.3 cup bell pepper red finely chopped
  • 0.3 teaspoon salt 

Equipment

  • frying pan
  • paper towels

Directions

  1. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Stir in corn and crushed red pepper. Saut 2 to 3 minutes or until corn is lightly browned.
  2. Add bell pepper; saut 2 minutes. Stir in chicken and green onions; saut 1 minute.
  3. Remove mixture from heat; stir in oregano, cilantro, and salt. Wipe pan dry with a paper towel.
  4. Sprinkle each of 4 tortillas with 1 1/2 tablespoons cheese, and top evenly with chicken mixture.
  5. Sprinkle remaining cheese evenly over chicken mixture, and top with remaining 4 tortillas.
  6. Place pan over medium heat and add 1/4 teaspoon oil. Carefully add 1 quesadilla, and cook 2 to 3 minutes on each side or until lightly browned. Repeat procedure with remaining oil and quesadillas.
  7. Cut each quesadilla into 4 wedges.
  8. Serve immediately.

Nutrition Facts

Calories147kcal
Protein23.75%
Fat37.67%
Carbs38.58%

Properties

Glycemic Index
22.31
Glycemic Load
5.17
Inflammation Score
-8
Nutrition Score
6.816086973833%

Flavonoids

Luteolin
0.03mg
Kaempferol
0.04mg
Quercetin
0.38mg

Nutrients percent of daily need

Calories:147.08kcal
7.35%
Fat:6.31g
9.71%
Saturated Fat:2.65g
16.58%
Carbohydrates:14.55g
4.85%
Net Carbohydrates:12.13g
4.41%
Sugar:1.16g
1.29%
Cholesterol:22.59mg
7.53%
Sodium:164.64mg
7.16%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.96g
17.91%
Phosphorus:174.49mg
17.45%
Vitamin K:13.72µg
13.07%
Calcium:120.51mg
12.05%
Selenium:7.57µg
10.81%
Vitamin B3:2.05mg
10.27%
Fiber:2.42g
9.68%
Vitamin C:7.21mg
8.73%
Vitamin B6:0.17mg
8.61%
Manganese:0.16mg
8.11%
Magnesium:32.45mg
8.11%
Zinc:1.02mg
6.8%
Vitamin A:322.88IU
6.46%
Iron:1.08mg
6.03%
Vitamin B2:0.1mg
5.95%
Potassium:153.41mg
4.38%
Vitamin B1:0.06mg
3.8%
Vitamin E:0.54mg
3.59%
Folate:14.32µg
3.58%
Copper:0.07mg
3.42%
Vitamin B5:0.31mg
3.12%
Vitamin B12:0.14µg
2.32%
Source:My Recipes