Note: This recipe is especially for kids who must avoid foods that contain gluten, which is a type of protein found in many foods.
Prep time: 20 minutes
Ingredientes:
Salsa
- 1 tomato, diced
- ½ 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
- ½ onion, finely chopped
- 2 cloves garlic, minced
- 2 corn tortillas (gluten-free)
- 2 oz. jalapeño Jack cheese
Indicaciones:
- Preheat oven to 350° F (176° C).
- In a small bowl, combine the tomato, half of the onion, lime juice, and cilantro.
- 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.
- Sauté remaining half of the onion and garlic in nonstick skillet for 2 minutes.
- In another bowl, mix chicken with half of the salsa and set aside.
- Spray baking sheet with nonstick cooking spray and place tortilla on baking sheet.
- Spread chicken and salsa mixture on the tortilla.
- Spread cooked garlic and onions over chicken.
- Sprinkle cheese evenly over onion and garlic.
- Cover with another tortilla.
- Bake until quesadillas are warmed through and cheese is melted, approximately 10 minutes.
- Cut into four wedges and serve with remaining salsa.
Porciones: 2
Serving size: 2 wedges
Análisis nutricional (por porción):
277 calorías
33 g de proteínas
11 g de grasa
8 g sat. fat
13 g de carbohidratos
2 g de fibra
110 mg de colesterol
513 mg de sodio
250 mg de calcio
1 mg iron
Nota: el análisis nutricional puede variar en función de las marcas de los ingredientes utilizados.
Variaciones y sugerencias:
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).
Revisado por: Allison Brinkley, RD, LD/N
Fecha de la revisión: marzo de 2009
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