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20 minutes
4 servings
Adjust servings
dairy-free
(?)
Has dairy from:
cheddar cheese
gluten-free
(?)
Has gluten from:
flour tortilla
kid friendly
has meat
(?)
Has meat from:
chicken breast
has pasta
has seafood
mediterranean
vegan
(?)
Not vegan due to:
chicken breast
cheddar cheese
vegetarian
(?)
Not vegetarian due to:
chicken breast
pescatarian
paleo
(?)
Not paleo due to:
refried bean
flour tortilla
cheddar cheese
This recipe has no customizations.
 
Nutrition to Note
This recipe has Sodium as 53.7% (as a percentage of RDA).
 
You may need to take this 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: 3.5% of RDA
• Calories: 28.1% of RDA
• Carbs: 24.6% of RDA
• Fat (total lipid): 33.2% of RDA
• Fiber: 42.4% of RDA
• Fructose: 0.0% of RDA
• Protein: 26.6% of RDA
• Sodium: 53.7% of RDA
• Sugar: 5.6% of RDA
• Vitamin A (IU): 16.4% of RDA
• Vitamin B6: 36.8% of RDA
• Vitamin C: 9.9% of RDA
• Iron: 9.1% of RDA
• Magnesium: 40.7% of RDA
• Manganese: 14.8% of RDA
• Niacin: 34.8% of RDA
• Potassium: 22.0% of RDA
• Zinc: 24.1% 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.
 
MACROS
Carbohydrate
67.6
g
Calories
562
 
Fiber
11.9
g
Iron
1.72
mg
Protein
30.0
g
Sodium
724
mg
Sugars
1.76
g
Fat (total lipid)
20.3
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
1
whole
+
-
 
boneless, skinless, cubed.
 
1
can
+
-
 
 
4
whole
+
-
 
 
1
tsp
+
-
 
 
1
cup
+
-
 
grated.
 
1/2
tsp
+
-
 
 
2
tsp
+
-
 
plus more for tortillas.
 
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PREPARATION
PREPARING THE BEANS
1.
In a small saucepan, heat the refried beans. Add the coriander and cayenne pepper and stir very well.
PREPARING THE CHICKEN
2.
Heat oil in a frying pan over moderate heat.
3.
Add chicken; cook, turning, for 10 minutes or until golden and cooked.
ASSEMBLING
4.
Spread the beans out on one half of each tortilla.
5.
Add enough cooked chicken to cover the beans moderately.
6.
Sprinkle evenly with cheese and fold the other half of the tortilla over.
COOKING THE QUESADILLAS
7.
Heat the same frying pan used for the chicken up over medium-high heat.
8.
Lightly coat the bottom with olive oil.
9.
Add one quesadilla at a time and fry on both sides for 3-5 minutes, or until a nice golden brown forms.
10.
Serve immediately. Can serve with avocado slices/guacamole, sour cream, pico de gallo, cilantro.
 
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 562
Protein 30.0 g
Carbohydrates 67.6 g
Iron 1.72 mg
Fiber 11.9 g
Calcium 34.5 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.
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