Quesadillasenparentshttps://kidshealth.org/EN/images/headers/P-recipeGfQuesadillaGF-enHD-AR1.gifThis recipe is especially for kids who must avoid gluten, a type of protein found in many foods.gluten, gluten-free, gluten free, no wheat, no rye, no barley, no grains, i can't eat wheat, i can't eat rye, i can't eat barley, celiac disease, celiac, wheat allergy, food allergy, cheese, salsa, mexican food, quesadilla05/05/200411/11/201911/11/201930f26fd9-e04d-4aa2-ad22-628a1b688589https://kidshealth.org/ws/RadyChildrens/en/parents/cd-quesadillas.html/<p class="center_this"><span class="red"><em>Note: This recipe is especially for kids who must avoid gluten, a type of protein found in many foods.</em></span></p> <p>Prep time: 20 minutes</p> <h2><strong>What you need:</strong></h2> <p>Salsa ingredients</p> <ul> <li>1 tomato, diced</li> <li>1/2 onion, finely chopped</li> <li>1 tablespoon lime juice</li> <li>1 tablespoon fresh cilantro, chopped</li> <li>1/4 teaspoon salt</li> <li>1/4 teaspoon ground black pepper</li> </ul> <p>Quesadilla ingredients</p> <ul> <li>nonstick cooking spray</li> <li>3 ounces uncooked chicken breast, cut into &frac12;-inch pieces</li> <li>1/4 cup onion, finely chopped</li> <li>1 clove garlic, minced</li> <li>2 corn tortillas (gluten-free)</li> <li>2 ounces jalape&ntilde;o Jack cheese</li> </ul> <h2><strong>What to do:</strong></h2> <ol class="kh_longline_list"> <li>Preheat oven to 350&deg;F (176&deg;C).</li> <li>In a small bowl, combine the tomato, half of the onion, lime juice, and cilantro.</li> <li>Coat a skillet with nonstick cooking spray. Add chicken and saut&eacute; until cooked through and juices run clear. Remove chicken from skillet and set aside.</li> <li>Saut&eacute; remaining half of the onion and garlic in nonstick skillet for 2 minutes.</li> <li>In another bowl, mix chicken with half of the salsa and set aside.</li> <li>Spray baking sheet with nonstick cooking spray and place tortilla on baking sheet.</li> <li>Spread chicken and salsa mixture on the tortilla.</li> <li>Spread cooked garlic and onions over chicken.</li> <li>Sprinkle cheese evenly over onion and garlic.</li> <li>Cover with another tortilla.</li> <li>Bake until quesadillas are warmed through and cheese is melted, approximately 10 minutes.</li> <li>Cut into four wedges and serve with remaining salsa.</li> </ol> <h2>Nutritional analysis (per serving):</h2> <ul> <li>245 calories</li> <li>20g protein</li> <li>10g fat</li> <li>6g sat. fat</li> <li>20g carbohydrate</li> <li>3g fiber</li> <li>50mg cholesterol</li> <li>190mg sodium</li> <li>285mg calcium</li> <li>1mg iron</li> </ul> <p style="font-size: 12px;">Serves:&nbsp;2</p> <p style="font-size: 12px;">Serving size:&nbsp;2 wedges</p> <p>Note: Nutritional analysis may vary depending on ingredient brands used.</p> <p>Variations and suggestions:<br /> 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).</p>
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QuesadillasThis recipe is especially for teens who must avoid foods that contain gluten, a type of protein found in many foods.https://kidshealth.org/ws/RadyChildrens/en/teens/cd-quesadillas.html/f1249692-2859-4acb-ad23-2d9b9f5eaadb
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