Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 2.3% of RDA
• Calories: 18.9% of RDA
• Carbs: 20.2% of RDA
• Fat (total lipid): 15.1% of RDA
• Fiber: 29.2% of RDA
• Fructose: 2.7% of RDA
• Protein: 17.6% of RDA
• Sodium: 15.7% of RDA
• Sugar: 10.5% of RDA
• Vitamin A (IU): 27.8% of RDA
• Vitamin B6: 23.7% of RDA
• Vitamin C: 15.3% of RDA
• Iron: 2.8% of RDA
• Magnesium: 28.3% of RDA
• Manganese: 9.5% of RDA
• Niacin: 35.4% of RDA
• Potassium: 14.4% of RDA
• Zinc: 13.4% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
1.
In a large pan over medium heat, heat the oil and cook the onion until soft and tender, about 5 minutes.
2.
Add the garlic and cook for another minute or so until fragrant. Add the chipotle pepper and the diced tomatoes with their liquid.
3.
Stir frequently and cook until the sauce thickens and the liquid has mostly evaporated, about 20 minutes.
4.
Stir in the chicken, green onions, and cilantro. Reduce heat to low just to keep mixture warm.
5.
Heat a clean grill or grill pan on medium heat. (Putting a touch of oil in the pan makes the tortilla extra crispy, but it's not necessary and is a matter of preference).
6.
Place tortilla on hot grill, cover with a layer of cheese, and then spread some of the chicken chipotle mixture over half.
7.
Once the cheese has melted, fold the tortilla over to make your quesadilla. Repeat with remaining tortillas.
8.
Allow them to rest for a couple minutes before slicing to ensure everything doesn't ooze out.
9.
Serve with fresh lime slices, sour cream, avocado slices, and/or extra cilantro.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
A partially gluten-free variant of this recipe can be made to reduce the amount of gluten.
Just substitute gluten-free tortilla for flour tortilla.
2.
Make it Wheat Free!
A wheat-free variant of this recipe can be made.
Just substitute gluten-free tortilla for flour tortilla.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 379
Protein 19.8 g
Carbohydrates 55.5 g
Iron 0.53 mg
Fiber 8.16 g
Calcium 22.6 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
