1/4 cup thinly sliced green onions (about 2)
2 tablespoons chopped cilantro
1 tablespoon chopped pickled jalapeño peppers
1 cup chopped cooked chicken (about 8 ounces), divided
4 (8-inch) flour tortillas
3/4 cup (3 ounces) reduced-fat shredded cheddar cheese, divided
Cooking spray
3/4 cup salsa


Fresh herbs and pickled jalapenos brighten up these simple quesadillas. Serve with a tossed greens salad and a side of black beans to round out the meal.

Combine first 3 ingredients in a small bowl; stir until blended.

Place 1/4 cup chopped chicken over half of 1 tortilla. Sprinkle with 3 tablespoons cheese and 1 tablespoon onion mixture; fold in half. Repeat procedure with the remaining tortillas, chicken, cheese, and onion mixture.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Place 2 quesadillas in pan. Cook 2 minutes on each side or until lightly browned. Repeat procedure with remaining quesadillas. Cut each quesadilla in half. Serve with salsa.

Serving Size: 1 quesadilla and 3 tablespoons salsa
Serves 4


  • Calories 328
  • Fat 10.9g
  • Protein 27.9g
  • Carbohydrate 29.4g
  • Fiber 2.1g
  • Cholesterol 65mg
  • Iron 2.5mg
  • Sodium 786mg
  • Calcium 248mg

From: Allison Fishman, Cooking Light magazine March 2006