Southwest Chicken and Black Bean Folded Quesadilla

Nutrition Information

Each serving contains approximately 700 calories and 50.0g of protein. Macronutrients include 62.0g carbohydrates and 28.0g fats per serving.

Per Serving

Total

Ingredients

This recipe requires 15 ingredients. All ingredients are commonly available at grocery stores.

• 1.0 lb Boneless Skinless Chicken Breast

  cut into small 1/2-inch cubes for quick cooking
• 4.0 whole Whole Wheat Tortillas

  large burrito-size (10-inch diameter), pliable
• 15.0 oz Black Beans

  low-sodium, rinsed and thoroughly drained
• 1.0 whole Red Bell Pepper

  seeded and finely diced
• 2.0 cups Fresh Spinach

  fresh leaves, roughly chopped
• 1.0 cup Sharp Cheddar Cheese

  freshly shredded, reduced-fat if available
• 0.5 cup Sweet Corn

  frozen kernels, thawed (or fresh cut from cob)
• 1.0 whole Avocado

  ripe, pitted, peeled, and thinly sliced
• 1.0 tbsp Olive Oil

  extra virgin, divided for cooking
• 1.0 tbsp Chili Powder

  mild or medium heat depending on preference
• 1.0 tsp Ground Cumin

  dried
• 0.5 tsp Garlic Powder

  granulated
• 0.5 cup Plain Greek Yogurt

  non-fat or low-fat (healthy sour cream alternative)
• 0.25 cup Fresh Cilantro

  leaves and tender stems, chopped
• 1.0 whole Lime

  cut into wedges for serving

Instructions

Follow these 4 steps to prepare this dish. Each step includes detailed instructions for best results.

Plating

1. Transfer the golden-brown quesadilla to a clean cutting board and use a sharp chef's knife to slice it in half diagonally, exposing the layered chicken, melted cheese, and black bean filling.
2. Arrange the two halves on a warmed ceramic plate, stacking one slightly over the other at an angle to create height and showcase the warm filling inside.
3. Spoon a generous dollop of Greek yogurt onto the side of the plate, using the back of the spoon to create a small swoosh for a professional look, and nestle a fresh lime wedge nearby.
4. Finish by scattering freshly chopped cilantro and a pinch of chili powder over the yogurt and quesadilla for a vibrant pop of colour and fresh aroma.

Family Beverage

Sparkling water with fresh lime slices and mint leaves

Alcohol Beverage

Chilled Mexican lager with lime or a crisp Sauvignon Blanc

Serving Suggestions

Serve fresh from the skillet with a side of homemade pico de gallo and a dollop of Greek yogurt. Accompanies well with a mixed green salad dressed in lime vinaigrette.

Notes

To achieve the folded technique, make a cut from the center of the tortilla down to the bottom edge, then place ingredients in each quadrant and fold counter-clockwise. Using a panini press or a heavy skillet helps seal the layers effectively. Adding fresh spinach or kale into the layers increases the nutrient density.

Storage

Allow the cooked quesadillas to cool completely on a wire rack to prevent condensation from making the tortillas soggy. Stack the cooled quesadillas in an airtight container with sheets of parchment paper between them to prevent sticking, or wrap them individually in aluminium foil. Store in the refrigerator at 40°F (4°C) or below for up to 3 days. Keep wet toppings like salsa or extra Greek yogurt in separate containers to maintain the crisp texture of the tortilla.

Freezing

Wrap each cooled quesadilla tightly in plastic cling wrap, ensuring there are no air pockets, then wrap again in a layer of aluminium foil to prevent freezer burn. Place the wrapped portions into a heavy-duty freezer bag, label with the date, and freeze flat for up to 3 months. Transfer the quesadillas to the refrigerator to thaw overnight before reheating in a dry skillet to restore the exterior crunch.

Dietary Information