Description
My BBQ Chicken and Black Bean Quesadilla is a fun, fast and healthy lunch you can make that’s packed with protein and fibre.
Prep Time: 15 min | Cook Time: 10 min | Total Time: 25 min | Course: Lunch, Main Course | Cuisine: American | Keyword: 30 minute meals, Sandwiches and Wraps | Servings: 4
Ingredients
1lbchopped cooked chicken breastsI use this recipe
1cupblack beansrinsed and drained
1cupbell peppersany colour!, diced
2tablespoonjalapenodice (optional for added spice)
½cupred oniondiced
1cupspinachchopped
½teaspoonsalt
½teaspoonblack pepper
½teaspooncumin
½teaspoonpaprika
½teaspoonchili powder
⅓cupplain Greek yogurt
⅓cuplow sugar BBQ sauceI like this one.
1cupcheddar cheeseshredded
4burrito sized whole wheat tortillas
2teaspoonolive oil
Instructions
- In a large bowl, combine chopped chicken, bell peppers,jalapeno, red onion, spinach, salt, pepper, cumin, paprika,chili powder, greek yogurt, bbq sauce and cheese (note*if you like a really cheesy quesadilla add ¼ cup additional cheese)!. Mix well.
To a large pan over medium heat, add one tortilla. Warm each side of the tortilla for about 30 seconds before brushing a thin layer of oil on one side. Flip the tortilla and spread 1.5 cups of filling to half of the tortilla. Fold the other half of the tortilla over the filling, brush the top of the quesadilla with a thin layer of oil and allow to cook for about 3-5 minutes. Carefully flip the quesadilla and allow the other side to cook for about 3-5 minutes.
- Allow to cool for about 5 minutes before slicing into 4 equal triangles.
Repeat with the remaining 3 tortillas.
Notes
If you would like to make the filling ahead of time you can store the filling in an airtight container in the fridge and make your quesadillas fresh when you are ready to eat.
*I have included an estimation of the nutrition information for this recipe below. However, always remember a recipe is so much more than just nutritional content and these numbers do not need to dictate your food choices. Please don’t forget that both your body and soul need nourishment! The owner of this website is not liable for this estimation.
Nutrition
Serving: 1quesadilla | Calories: 567kcal | Carbohydrates: 42g | Protein: 53g | Fat: 19g | Saturated Fat: 8g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Cholesterol: 125mg | Sodium: 990mg | Potassium: 730mg | Fiber: 9g | Sugar: 8g | Vitamin A: 2516IU | Vitamin C: 60mg | Calcium: 357mg | Iron: 4mg
