Quesadillas

Note: This recipe is especially for teens who need a gluten-free diet. Teens who need a gluten-free diet must avoid foods that contain gluten, which is a type of protein found in many foods.

Prep time: 20 minutes

Ingredients:

Salsa

  • 1 tomato, diced
  • 1/2 onion, finely chopped
  • 1 tbsp. lime juice
  • 1 tbsp. fresh cilantro, chopped

Quesadilla

  • nonstick cooking spray
  • 3 oz. chicken breast, cut into bite-sized pieces
  • 1/2 onion, finely chopped
  • 2 cloves garlic, minced
  • 2 corn tortillas (gluten-free)
  • 2 oz. jalapeno Jack cheese

Directions:

  1. Preheat oven to 350 degrees Fahrenheit (176 degrees Celsius).
  2. In a small bowl, combine the tomato, half of the onion, lime juice, and cilantro.
  3. Coat a skillet with nonstick cooking spray. Add chicken and sauté until cooked through and juices run clear. Remove chicken from skillet and set aside.
  4. Sauté remaining half of the onion and garlic in nonstick skillet for 2 minutes.
  5. In another bowl, mix chicken with half of the salsa and set aside.
  6. Spray baking sheet with nonstick cooking spray and place tortilla on baking sheet.
  7. Spread chicken and salsa mixture on the tortilla.
  8. Spread cooked garlic and onions over chicken.
  9. Sprinkle cheese evenly over onion and garlic.
  10. Cover with another tortilla.
  11. Bake until quesadillas are warmed through and cheese is melted, approximately 10 minutes.
  12. Cut into four wedges and serve with remaining salsa.

Serves: 2

Serving size: 2 wedges

Nutritional analysis (per serving):

277 calories
33 g protein
11 g fat
8 g sat. fat
13 g carbohydrate
2 g fiber
110 mg cholesterol
513 mg sodium
250 mg calcium
1 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

You can top with gluten-free sour cream and/or gluten-free guacamole. If you're pressed for time, try substituting with store-bought salsa (check the label to be sure it doesn't contain gluten).

Reviewed by: Allison Brinkley, RD, LD/N
Date reviewed: March 2009

Kids Health

Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.

© 1995-2014 The Nemours Foundation/KidsHealth. All rights reserved.