Total Time 30 minutes

Calories per serving 401


    4 oz - Chicken breast, boneless/skinless, raw
    1/4 med (2-1/2 inch) - Onions, raw
    1/4 med (2-3/4 inch) - Tomatoes, red, raw
    2 oz - Cheese, cheddar, low-fat
    1 8 inch - Tortilla, whole wheat
    1/4 cup - Salsa, low sodium, ready to serve


1. Dice chicken breast. Heat a skillet over medium heat and sauté chicken breast until cooked through.

2. Add sliced onion and tomato and sauté.

3. Place cooked and shredded chicken breast on one side of tortilla. Top with shredded cheese and vegetables of your choice. Fold the tortilla in half and cook in a pan until the tortilla is toasty and the cheese is melted.

4. Serve quesadilla with chunky tomato salsa

Tips: 2 oz low fat Cheddar cheese= 1/2 cup shredded; 1/4 whole onion= 1/4 cup chopped; 1/4 whole tomato= 1/4 cup chopped; 4oz chicken= size of 1 1/3 deck of cards