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Quesadillas can be filled with cheese, cooked meat, refried beans or veggies — or any combination of these ingredients.

Serves 6

Quesadillas can be filled with cheese, cooked meat, refried beans or veggies — or any mix of these ingredients. This version uses chicken and cheddar.

Preheat oven to 425 F. Lightly coat a baking sheet with cooking spray.

Cut each chicken breast into cubes. In a large, nonstick frying pan, add the chicken and onions. Saute until the onions are tender and the chicken is cooked through, about 5 to 7 minutes. Remove from heat. Stir in the salsa, tomatoes and cilantro.

Lay a tortilla flat and rub the outside edge with water. Spread about 1/2 cup of the chicken mixture onto the tortilla, leaving about 1/2 inch free around the outer rim. Sprinkle with a spoonful of shredded cheese. Fold tortilla in half and press to seal. Place on a cookie sheet. Repeat with the rest of the tortillas.

Lightly coat the top of the tortillas with cooking spray. Bake until the quesadillas are lightly browned and crispy, about 5 to 7 minutes. Cut in half and serve right away.

• 4 boneless, skinless chicken breasts, each 4 ounces
• 1 cup chopped onions
• 1/2 cup smoky or hot salsa
• 1 cup chopped fresh tomatoes
• 1 cup chopped fresh cilantro
• 6 whole-wheat tortillas, each 8 inches across
• 1 cup shredded reduced-fat cheddar cheese

DASH Eating Plan Servings

Diabetes Meal Plan Choices

Mayo Clinic Healthy Weight Pyramid Servings

Nutritional analysis per serving