Healthy Dinner Idea: Chicken Quesadilla

by H3 Healthy Kitchen Assistant Chef Carrie Adams

When our guests are looking for dinner recipes, they're looking for something easy to prepare with fresh vegetables, plenty of protein. Our H3 Healthy Kitchen Chicken Quesadilla is that type of recipe. Simple, fresh flavors combine to make an easy meal that the entire family will love.

Ingredients:

1 each Whole wheat tortilla, 12 inch

4 ounces Chicken breast, boneless, skinless

½ teaspoon Cumin

¼ teaspoon Salt

1 each Roma tomatoes, diced

¼ cup Red onion, diced

¼ cup Green peppers or chilies, diced

¼ cup Part skim mozzarella

1 ounce 2% Sharp cheddar cheese

Steps:

• Warm a large sauté pan.


• Warm cast iron skillet, or George Foreman grill.


• Pan spray chicken breast, and place on grill (or cast iron skillet)


• While chicken is cooking, chop all vegetables.


• Season vegetables with cumin and salt.


• Once chicken is cooked cut into slices or chunks.


• Place tortilla in warm sauté pan.


• Put all ingredients (chicken, vegetables, and cheese) on half of the tortilla, and then fold over.


• Brown both sides of the tortilla, and then remove from pan.


• Cut into 4 equal pieces, grab a friend and eat.

Nutrition:

Servings: 2

Serving Size: 2 pieces

Calories: 300 calories

Fat: 8 grams

Sodium: 850 milligrams

Carbohydrates: 21 grams

Fiber: 7 grams

Protein: 24 grams

This recipe is totally customizable; feel free to add other healthy ingredients to switch up the flavors. Use a different type of cheese or add more veggies like in we did in our Squash Quesadilla recipe.

Share photos of your healthy creations at getinspired@hhhealth.com.

H3 Recipe: Refried Beans

INGREDIENTS:

½ cup Onion

½ teaspoon Cumin

¼ teaspoon Oregano, dried

1 teaspoon Sea salt

4 Cups Water

Pinch Black pepper

½ Cup Bean juice (after you have cooked the beans)

2 Cups Pinto beans

 PREPARATION:

•  Rinse beans in colander when out of the bag.


• Then place beans in container and fill container with about four cups of water.


• Let sit overnight.


• Drain off water and re-rinse beans one more time.


• Then fill sauce pot with four cups of water and add beans.


• Cook slowly on a medium heat.


• Once beans have been cooked half way through, add salt.


• When beans are done cooking, drain off water and reserve about 1/2 cup of the bean juice.


• Mince onion in food processor.


• Sauté onions. Meanwhile place beans in food processor to make a smooth paste.


• After onions are translucent, add pureed beans, cumin, pepper, and a pinch of salt.


• Then slowly add your bean juice to adjust the consistency if a smoother consistency is desired.

 Enjoy your beans in tacos, burritos, quesadillas, soups, or just as a side dish!

     

Number of servings: 4

Serving size: ½ cup

Calories: 160

Fat grams: 0