Note: This recipe is especially for pregnant and breastfeeding women, but can be a nutritious part of almost anyone's diet.
Prep time: 15 minutes, including cook time
whole-wheat tortilla (8" diameter)
1/3 c. low-fat Mexican blend cheese
1 tsp. finely chopped jalapeño pepper (optional)
1/3 c. Southwestern-style, precooked, packaged chicken (1" dice)
Heat nonstick skillet over medium heat.
Place tortilla onto skillet; sprinkle with cheese, chicken, and jalapeño, if using.
Cook until cheese melts.
Fold tortilla in half; continue cooking an additional 1-2 minutes.
Makes: 1 quesadilla
Serving size: 1 quesadilla
Nutritional analysis (per serving):
24 g protein
6 g fat
2 g sat. fat
16 g carbohydrate
10 g fiber
26 mg cholesterol
874 mg sodium
186 mg calcium
1 mg iron
16 mcg folic acid
Note: Nutritional analysis may vary depending on ingredient brands used.
Why this recipe is good for pregnant or breastfeeding women:
This recipe is an excellent source of protein, and is rich in vitamin A and calcium, all of which are essential during pregnancy and breastfeeding.