Healthy Quesadilla Recipe
Introduction
Welcome to Greenstem Clinic's Wellness Resources, where we bring you the best recipes and resources to support your nutrition and overall well-being. This page features a mouthwatering healthy quesadilla recipe that will satisfy your taste buds and provide essential nutrients.
Ingredients
- Whole wheat tortillas
- Skinless, boneless chicken breast
- Assorted bell peppers (red, green, yellow)
- Red onion
- Fresh cilantro
- Monterey Jack cheese
- Black beans (optional)
- Avocado (optional)
- Hot sauce (optional)
- Olive oil
- Salt
- Ground black pepper
Instructions
To make these delectable quesadillas, follow these simple steps:
Step 1: Preheat your oven to 425°F (220°C). Meanwhile, prepare all the ingredients by cutting the chicken breast into small, bite-sized pieces. Slice the bell peppers and red onion into thin strips. Chop the fresh cilantro.
Step 2: Heat a drizzle of olive oil in a skillet over medium-high heat. Add the chicken pieces and season with salt and pepper. Cook until the chicken is thoroughly cooked and slightly browned. Remove from heat and set aside.
Step 3: In the same skillet, add a bit more olive oil if needed and sauté the bell peppers and red onion until tender and slightly caramelized. Season with salt and pepper to taste. Remove from heat and set aside.
Step 4: Place the whole wheat tortillas on a baking sheet. Layer on one side of each tortilla with the cooked chicken, sautéed bell peppers, and red onion. Sprinkle Monterey Jack cheese and chopped cilantro on top. If desired, add black beans for extra protein and avocado for a creamy texture.
Step 5: Fold the empty side of the tortilla over the filling, creating a half-moon shape. Press down gently to secure the ingredients. Repeat for the remaining tortillas.
Step 6: Bake the assembled quesadillas in the preheated oven for about 10-12 minutes or until the cheese is melted and the tortillas are crispy.
Step 7: Remove the quesadillas from the oven and let them cool for a few minutes. Cut into wedges and serve with your favorite hot sauce and a side of salsa or guacamole.
Health Benefits
Now that you know how to prepare this delightful healthy quesadilla, let's take a look at some of the health benefits it offers:
1. Balanced Nutrition: Whole wheat tortillas provide essential fiber, while the chicken supplies lean protein. Bell peppers offer a dose of vitamin C, and avocados provide heart-healthy fats.
2. Antioxidant-Rich: The colorful bell peppers contain antioxidants that help protect your cells against damage from harmful free radicals.
3. Boosts Energy: This recipe includes a mix of complex carbohydrates and protein, which can provide sustained energy throughout the day.
4. Supports Bone Health: Calcium-rich cheese helps in maintaining healthy bones and teeth.
5. Versatile and Customizable: Feel free to experiment with different ingredients and fillings to suit your taste and dietary preferences. You can add spinach, mushrooms, or even swap the chicken for tofu or grilled vegetables to make it vegetarian-friendly.
Conclusion
Congratulations! You are now equipped with a fantastic recipe for a healthy and scrumptious quesadilla. Remember, incorporating nutritious meals into your diet is essential for your overall well-being. Greenstem Clinic is committed to helping you make informed choices when it comes to your health and nutrition. Stay tuned for more wellness resources and delicious recipes!
