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

Ingredients:

• 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)

Directions:

1. Heat nonstick skillet over medium heat.
2. Place tortilla onto skillet; sprinkle with cheese, chicken, and jalapeño, if using.
3. Cook until cheese melts.
4. Fold tortilla in half; continue cooking an additional 1-2 minutes.

Makes: 1 quesadilla

Serving size: 1 quesadilla

Nutritional analysis (per serving):
214 calories
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.

Reviewed by: Mary L. Gavin, MD