This recipe has Fat (total lipid) as 53.1% and Fiber as 55.6% (as a percentage of RDA).
You may need to take these into account today to balance out your diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 0.4% of RDA
• Calories: 41.2% of RDA
• Carbs: 38.8% of RDA
• Fat (total lipid): 53.1% of RDA
• Fiber: 55.6% of RDA
• Fructose: 1.8% of RDA
• Protein: 28.0% of RDA
• Sodium: 25.6% of RDA
• Sugar: 12.9% of RDA
• Vitamin A (IU): 25.7% of RDA
• Vitamin B6: 45.8% of RDA
• Vitamin C: 14.8% of RDA
• Iron: 0.7% of RDA
• Magnesium: 53.4% of RDA
• Manganese: 16.6% of RDA
• Niacin: 44.0% of RDA
• Potassium: 19.4% of RDA
• Zinc: 30.2% of RDA
If any nutritional component is greater than 50% of RDA
(or any vitamin/mineral is greater than 400% of RDA),
the recipe gets a “Nutrition to Note” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
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PREPARATION
PREPARING THE FILLING
1.
In a large skillet, add the diced chicken, diced tomatoes, frozen peas, corn kernels, diced onion, and diced green bell pepper.
2.
Add 2 tbsp olive oil and cook over medium-high heat for 10 minutes.
3.
Remove the filling to a bowl.
PREPARING THE QUESADILLA
4.
In the same pan the vegetables and chicken were cooked, add 1/2 tbsp olive oil over medium-high heat.
5.
Add one flour tortilla, top with grated cheese, and evenly distribute a few spoonfuls of the vegetable-chicken mixture. Sprinkle a bit more cheese on top and place a second flour tortilla on the filling.
6.
Cook each side for 3-5 minutes. The quesadillas are done when the cheese has completely melted.
7.
Quarter the quesadilla and serve immediately.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
A gluten-free variant of this recipe can be made.
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 824
Protein 31.5 g
Carbohydrates 107 g
Iron 0.12 mg
Fiber 15.6 g
Calcium 4.38 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.
