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healthy chicken quesadillas sliced into wedges and topped with pico de gallo

Healthy Chicken Quesadilla (with Black Beans)


  • Author: Katie Webster
  • Total Time: 35 mins
  • Yield: 4 quesadillas 1x

Description

These healthy quesadillas are packed with seasoned chicken breast, fresh corn and black beans all griddled together in crispy whole-wheat tortillas with gooey melted Jack cheese. In 25 minutes or less, you’ll have a weeknight meal the whole family will love!


Ingredients

Scale
  • 2 teaspoons ground cumin, divided
  • 1 teaspoon coarse kosher salt, divided
  • ½ pound chicken tenders
  • Cooking spray
  • 4 large whole-wheat tortillas
  • ½ cup canned drained black beans
  • ½ cup corn kernels, freshly cut off the cob or frozen and thawed
  • 2 tablespoons chopped fresh cilantro
  • 4 ounces shredded Monterey Jack,  Colby Jack or Pepper Jack cheese

Instructions

  1. Sprinkle 1 teaspoon cumin and ½ teaspoon salt over the chicken. Coat a large non-stick skillet with cooking spray and heat over medium-high heat. Add the chicken to the skillet and cook, turning once, until cooked through, 8 to 10 minutes. Chop into small pieces or shred with two forks.
  2. Meanwhile, stir beans, corn, cilantro, the remaining 1 teaspoon cumin and the remining ½ teaspoon salt in a small bowl.
  3. Lay tortillas on work surface. Divide the chicken among the tortillas, covering only half of the circle. Top with the corn and bean mixture. Top with cheese. Fold the tortillas closed and press down to create a seam. They will be very full. 
  4. Rinse and dry the skillet. Coat generously with cooking spray. Set over medium-high heat. Add two quesadillas and let cook until the bottom of the tortilla is browned and the cheese is starting to just starting to melt, 3 to 4 minutes. Carefully flip the quesadillas over and let continue cooking until the bottom is browned and the cheese is completely melted, 2 to 3 minutes.
  5. Slide the quesadillas onto a cutting board and cut into wedges to serve. Repeat cooking the remaining two quesadillas, using more cooking spray, and adjusting heat to prevent them from scorching. Serve hot. 

Notes

Ingredient Note: Gluten-free or low-carb tortillas may be substituted, but note that they may darken more quickly. You will want to lower the temperature under your skillet slightly so they do not burn. To ensure the cheese melts before the tortillas get too dark, let the shredded cheese come up to room temperature before assembling your quesadillas so it will melt more quickly. 

Tip: To cut the corn kernels off the cob without making a mess, stand the corn on end in a bowl and slice down the cob with a sharp chef’s knife. It can help to elevate the tip of the corn cob with an overturned bowl if you like. The kernels will fall down into the bowl without spilling all over. 

Make Ahead: These can be reheated in the oven. It’s best to do so when they have not been cut. Brush oil over a large sheet pan in the oven at 350 degrees. Heat until the cheese is re-melted and the bottom is crisped, 10 to 15 minutes. Alternatively, if you have already cut them into wedges and want to reheat, line your baking sheet with foil to catch any melted cheese drips.

  • Prep Time: 5 mins
  • Active Time: 25 mins
  • Cook Time: 30 mins
  • Category: Main Course
  • Method: Stove Top
  • Cuisine: Mexican

Nutrition

  • Calories: 363
  • Sugar: 2 g
  • Fat: 13 g
  • Carbohydrates: 34 g
  • Fiber: 5 g
  • Protein: 26 g

Keywords: Healthy Quesadilla, Chicken Quesadilla with Black Beans, Chicken Quesadilla with Black Beans and Corn

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