Recipes
Great recipes and tips for the whole family
Chicken & Black Bean Quesadillas
Ingredients:
| 3 tbsp | FRENCH'S® Honey Dijon Mustard | 45 mL |
| 3 tbsp | light sour cream | 45 mL |
| 1 ½ tsp | chili powder | 7 mL |
| 2 cup | diced, cooked chicken breast | 500 mL |
| 1 cup | frozen corn, thawed | 250 mL |
| ¾ cup | canned, low sodium black beans, drained and rinsed | 175 mL |
| 2 med | green onions, chopped | 2 |
| ½ cup | reduced-fat Mexican blend shredded cheese | 125 mL |
| 4 | whole wheat tortillas (8 inch/20 cm) | 4 |
Directions:
BLEND mustard, sour cream and chili powder in medium bowl. Stir in chicken, corn, black beans and green onions.
SPREAD about 1 cup (250 mL) mixture on one-half of each tortilla. Sprinkle each with 2 tbsp. (30 mL) cheese. Fold tortillas in half.
COOK in hot nonstick skillet or grill pan, coated with nonstick spray, for 5 min., turning halfway during cooking. Cut in half to serve. If desired, serve with fresh salsa.
Tips:
Nutritional Analysis Per Serving: 399 Calories, 10 g Fat, 3 g Saturated Fat, 74 mg Cholesterol, 37 g Protein, 41 g Carbohydrates, 6 g Dietary Fiber, 438 mg Sodium.
