Entrees : Poultry Last Updated: Nov 21st, 2010 - 18:02:16 Quick Chicken Quesadillas By Sandra Woodruff  Printer friendly page Yield: 4 servings 1 1/3 cups chopped, cooked chicken breast 3 tablespoons chunky-style salsa or 2 1/2 teaspoons taco seasoning 4 whole wheat flour tortillas (8- to 9-inch rounds) 1 cup shredded reduced-fat Monterey jack or Mexican blend cheese Olive oil cooking spray TOPPINGS 1/3 cup nonfat or light sour cream 3 tablespoons thinly sliced scallions 1 cup shredded romaine lettuce Salsa (optional) 1. Place the chicken and salsa or taco seasoning in a bowl and toss to mix.  Lay a tortilla on a flat surface, and spread the bottom half only with one-fourth of the chicken mixture. Sprinkle 1/4 cup of the cheese over the chicken. Fold the top half of the tortilla over to enclose the filling. Repeat with the remaining ingredients to make 4 filled tortillas. 2. Coat a large griddle or skillet with cooking spray, and preheat over medium heat until a drop of water sizzles when it hits the heated surface. 3. Lay the quesadillas on the griddle and cook for about 2 minutes, or the bottoms are golden brown. Spray the tops lightly with the cooking spray, turn, and cook for an additional 2 minutes, or until the second side is golden brown and the cheese is melted. 4. Transfer the quesadillas to a cutting board, cut each one into 4 wedges, and serve hot. Garnish with the sour cream, scallions, and lettuce. Serve with salsa if desired. Nutritional Facts (per serving) Calories: 290    Carbohydrates: 30 g    Fiber: 3.5 g   Fat: 8 g   Sat fat: 3.4 g Cholesterol: 51 mg   Protein: 26 g    Sodium: 638 mg    Calcium: 394 mg    Diabetic exchanges: 2 lean meat, 2 carbohydrate *To reduce carbs: Use reduced-carb whole-wheat tortillas with about 100 calories per 8-inch tortilla (-40 calories, -12 grams carb, -1 carbohydrate exchange). © Copyright 2005 by eatsmarttoday.com Top of Page