Who doesn’t love a chicken quesadilla? Try this nutrient-rich spin on a classic favorite for a balanced lunch or dinner option. Loading veggies into this quesadilla complements the goodness we crave from this Mexican dish with many flavorful health benefits.
- 5 tablespoons olive oil
- 1 cup sunchokes, washed and cut into ¼-inch slices
- 1 red bell pepper, seeds removed and sliced into ¼-inch strips
- 1 medium-sized red onion, cut in half and julienned into ¼-inch pieces
- 3 cups mushrooms, sliced into ¼-inch strips
- 2 tablespoons garlic, coarsely chopped
- 3 ½ teaspoons kosher salt
- 1 tablespoon flaxseeds
- 2 teaspoons ground cumin
- 2 tablespoons garlic, granulated
- 1 teaspoon onion powder
- ¼ cup fresh-squeezed lemon or lime juice
- 2 to 3 large chicken breasts, sliced in half lengthwise
- 4 10-inch whole-wheat tortillas
- 1 cup feta, brie, or other cheese (slice into smaller pieces if using brie)
- 4 cups washed baby spinach or kale
- Optional: fresh cilantro or basil
- Heat a 12-inch saute pan with 2 tablespoons of olive oil. Once a light smoke point is reached, add the sunchokes and continue to cook for 3 to 4 minutes until a little color develops.
- Add the bell peppers, red onion, mushrooms, garlic, and 1½ teaspoons of kosher salt. Keep cooking and stirring until vegetables are wilted down but crunchy. Remove from the heat and transfer into a container for later use.
- In a bowl, mix the flaxseed, spices, 2 teaspoons of kosher salt, 3 tablespoons of olive oil, and citrus juice until you create a loose paste.
- Add the raw chicken breast, and coat with the spice mixture.
- Grill until the chicken is cooked all the way through, or roast at 425 degrees for 10 to 12 minutes and then check for doneness. Let the chicken cool and slice into ½-inch strips.
- Heat a 10-inch or 12-inch nonstick saute pan over medium heat.
- Once the pan is hot, place a whole-wheat tortilla in the pan. Top with a ¼ cup of cheese, 1 cup spinach or kale, ¼ of the cooked vegetable mix, and 3 to 4 ounces of chicken.
- Fold over the quesadilla into a half circle. Cook for about 2 to 3 minutes or until one side is brown and crispy and the cheese is melted. Then flip over and cook for another 3 minutes. Repeat these steps for other quesadillas. (Keep cooked quesadillas in a 300-degree oven while you finish the others so that they’re served warm.)
- Slice quesadillas into triangles.
600 calories; 55 g carbs; 45 g protein; 6 g fiber; 20 g fat
Customize this recipe for your goals
- Stay active: Top this quesadilla with sliced avocado to provide more sustained energy with healthy fat and an extra boost of fiber.
- Destress: Add a dollop of plain Greek yogurt to your quesadilla as a substitute for sour cream. Greek yogurt supplies probiotics to support gut health, which is a key to managing stress.
- Maximize performance: Sprinkle some Mexican oregano on top of this meal for an extra kick of polyphenols, which have anti-inflammatory properties.
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About the AuthorMore Content by Michael Ferguson