Wednesday, March 26, 2014

Buffalo Chicken Quesadilla

Love buffalo chicken? Yes, buffalo wings are delicious, but they are deep fried meaning they are a "sometimes" food for me. To fill my buffalo chicken craving I get creative with other casseroles, wraps, and salads. This dish is reminiscent of buffalo chicken pizza for a fraction of the calories, fat, and carbohydrates.  Definitely a kid-friendly recipe. If the kiddos aren't fans of spicy foods simply substitute hot sauce for a low-sugar BBQ sauce (or better yet, make your own!). Serve with a salad or your favorite vegetable and dinner is ready.

Too often my clients will tell me they don't have time to cook, so they go out to dinner or rely on processed foods out of boxes or the freezer. This recipe uses leftover chicken for a super quick stovetop dinner.

Think burrito shells are unhealthy transports for fillings? Think again; there are plenty of nutritious wraps on the market now. Watching your weight or calories? Look for a lower calorie version (many are burrito size for 100 calories or less). Some of my favorites are the "La Tortilla Factory", "Wrap-Its", or "Joseph's" brand. Go for a whole grain variety for extra fiber and nutrition. Some even have flax and other seeds for healthy fats and omega 3s.

Buffalo Chicken Quesadilla
Makes 1 quesadilla

Ingredients:
1 whole wheat 100 calorie burrito shell
1/3 cup cooked chicken breast, chopped
1 Tbsp Franks Buffalo Sauce
1/3 cup low fat shredded mexican cheese
1 Tbsp low fat blue cheese dressing
1/4 cup shredded carrots
Salsa, for serving

Directions:
1. Mix the chicken breast and buffalo sauce in a bowl.
2. Heat a large frying pan over medium heat.
3. Spread 1/4 cup of cheese on one half of the tortilla. Spread chicken on top of the cheese and sprinkle remaining on the other half of the tortilla.  Allow to cook for 3-4 minutes.
4. Sprinkle carrots on top, drizzle blue cheese dressing and fold the tortilla over the fillings. Cook for 3-4 minutes until golden brown and cheese is melted.

Nutrition Facts: 1 Quesadilla
250 calories, 10 g fat (3 g saturated), 20 g carbohydrates, 12 g fiber, 30 g protein.

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