 Chicken Quesadillas
Makes 4 servings
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Fruit salsa, such as mango, papaya or banana, is also nice with these quesadillas.
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Ingredients
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Salsa (recipe follows)
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8
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ounces boneless skinless chicken breast
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Nonstick cooking spray
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8
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corn tortillas
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3
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ounces soft goat cheese
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4
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green onions, thinly sliced
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4
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tablespoons canned diced green chiles
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2
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tablespoons chopped fresh cilantro
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3/4
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cup (3 ounces) shredded fat-free Monterey Jack cheese
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1. Prepare Salsa.
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2. Cut chicken breast into very thin strips. Spray medium nonstick skillet with cooking spray; heat over medium-high heat. Add chicken; cook without stirring 2 minutes or until golden. Turn chicken; cook 2 minutes more or until no longer pink in center. Remove chicken; keep warm. Wipe skillet clean.
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3. Place 2 cups water in medium bowl. Dip 1 tortilla at a time in water, then place in skillet. Cook 5 to 10 seconds on each side, until tortilla is limp. Place 4 warm tortillas in single layer on work surface; stack remaining 4 to use later.
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4. Crumble equal amount of goat cheese on each of 4 tortillas, spreading to within 1/2 inch of edge. Top with chicken, green onions, chilies, cilantro and Monterey Jack cheese. (Filling ingredients should be layered evenly, not mounded.) Place remaining tortillas over filling and gently press down.
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5. Preheat oven to 200°F. Spray same skillet lightly with cooking spray; heat over medium-high heat. Place 1 quesadilla in skillet; cook 1 minute on each side or until crisp. Remove and keep warm in oven. Repeat with remaining quesadillas. Cut each quesadilla into 4 or 6 wedges and place on plate. Spoon salsa in center.
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Salsa
Makes 1-1/3 cups
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Ingredients
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2
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medium tomatoes, diced
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2
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green onions, minced
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3
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tablespoons chopped fresh cilantro
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2
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tablespoons lime juice
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1
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jalapeño pepper,* stemmed, seeded and minced
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*Jalapeño peppers can sting and irritate the skin, so wear rubber gloves when handling peppers and do not touch your eyes.
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1. Combine all ingredients in medium bowl.
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© Publications International, Ltd.
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Nutrients per Serving
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(1 quesadilla with about 1/4 cup salsa)
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Calories
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290
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Calories from Fat
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23 %
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Total Fat
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7 g
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Saturated Fat
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4 g
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Cholesterol
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44 mg
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Carbohydrate
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29 g
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Fiber
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2 g
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Protein
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26 g
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Sodium
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432 mg
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Dietary exchanges
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1-1/2 Starch
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1 Vegetable
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3 Meat
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Printed
from fbnr.com
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