- 2 cups cooked grilled chicken
- 2 Tablespoons grated low fat Cheddar or Mexican blend cheese
- 2 Tablespoons fat free sour cream
- 1/4 cup salsa, medium or mild
- 1/4 cup chopped red pepper
- 1/4 cup chopped scallions
- 1/4 cup black beans, drained and rinsed
- 1/4 cup fat free refried beans
- 1 avocado, chopped, or 1 pkg guacamole
- 1/4 cup cherry tomatoes, cut in half
- 2 soft flour tortillas- St Joseph’s High fiber tortillas are high in fiber- pictured below.
If using a george foreman type grill, plug in and preheat it.
Or: set a fry pan on the stove top on medium heat.
- Open can of beans and empty into a colander. Rinse with water.
- Wash and Slice tomatoes in half if you would like.
- Place cooked chicken, cut pepper, black beans, tomatoes, cheese, and scallions on a plate.
- Open refried beans and place in a microwave safe bowl. Heat for 1-2 minutes or until warm.
- Cut avocado in half and mash, place in a bowl or if using guacamole open container.
- Place a tortilla on a dinner plate.
- If using sour cream, spread a thin layer on one side.
- Top with a thin layer of refried beans
- Top with guacamole or avocado slices
- Then top with chicken and veggies
- Lastly, top with a thin layer of cheese if desired. Cheese is high in fat, so always add just a little for flavor.
- Fold over other side of tortilla on top of your fillings.
- Spray pan or george foreman grill with non stick cooking spray.
- Carefully put folded tortilla on your george foreman grill or pre-heated pan.
- Cook until cheese is melted and outside of the tortilla is browned.
- Or: Place in oven and cook for about ten minutes, or until heated through.
- Cut in half with a knife or scissors.
- When buying tortillas, look at the calories and fiber. The fiber should be at least three grams, and the calories should not be more than 100 calories.
- When ordering out, be aware that even grilled chicken is usually cooked with lots of oil to keep it from sticking to the pan or grill and to keep it moist.
- Cooking food yourself instead of ordering out really helps to cut back on extra oil, high fat cheese, and super large portions at restaurants.
- When eating out, try to order with a salad or cooked veggies on the side instead of fries or a huge portion of rice and beans. They will keep you fuller, are more nutritious and are lower in calories!
- If portions are large ( some quesadillas can be bigger than your plate!) try and put half aside to take home before you even start eating.This will give you a nice treat to enjoy the next day, and will keep you from eating more than you need to in one sitting.
Don’t be afraid to use precooked grilled chicken or frozen precut vegetables. They will save you time and will still keep your meal healthy and simple.
Feel free to cross out the items above you do not like, and only add those you like into your quesadilla. You can make it as simple as you would like to. I included a lot to give you many choices.