Chicken and Bean Quesadillas: A protein packed dinner

Weary Chef

Ready in: 40 minutes
Prep Time: 10 minutes
Cook Time: 30 minutes
Servings: 4

Ingredients

  • 1 tsp. Cajun seasoning
    Ethnic Foods;Spices and Seasonings
  • 2 c. shredded Mexican cheese
    Cheese
  • 2 tsp. olive oil
    Oil, Vinegar, Salad Dressing
  • 1 can refried beans
    Canned and Jarred;Ethnic Foods
  • 16 oz. container fresh salsa, drained
    Pasta and Rice;Ethnic Foods
  • 1 lb. boneless, skinless chicken breast
    Meat
  • 8 medium tortillas (whole wheat if you like)
    Bakery/Bread;Pasta and Rice;Ethnic Foods

Steps

  • Toss chicken with oil and Cajun seasoning.
  • Bake or saute until cooked through. Allow to cool slightly, and dice into small bite-sized pieces.Spray skillet with cooking spray and heat over medium-high heat.While skillet heats, start assembling your quesadillas.
  • Spread about 2 tbsp. refried beans evenly over one half of the tortilla. Arrange diced chicken over the beans, sprinkle ¼ c. of cheese over the chicken, and spread 1-2 tsp. drained salsa over the cheese. Fold tortilla in half.
  • Place quesadillas in the hot skillet as you make them and have room. (This is a bit of an assembly line process.) Allow to cook 3-5 minutes before carefully flipping each quesadilla over. The first side should be nice and brown. Cook 3-5 minutes on the opposite side until both sides are brown and the cheese is melted.
  • Transfer cooked quesadillas to a clean plate or cutting board.Continue making, flipping, and removing quesadillas until they are all cooked.
  • Cut each quesadilla into halves or thirds before serving. Enjoy!

Nutrition

  • Calories: 691.91  cal  (34.6%)
  • Fat: 27.55  g  (42.38%)
  • Saturated Fat: 12.58  g  (78.61%)
  • Carbohydrates: 60.65  g  (20.22%)
  • Sugar: 10.86  g  (12.07%)
  • Cholesterol: 125.77  mg  (41.92%)
  • Sodium: 2252.81  mg  (97.95%)
  • Protein: 49.86  g  (99.72%)
  • Vitamin B3: 13.22  mg  (66.1%)
  • Selenium: 45.74  µg  (65.35%)
  • Calcium: 594.24  mg  (59.42%)
  • Vitamin B6: 1.1  mg  (54.77%)
  • Phosphorus: 523.78  mg  (52.38%)
  • Fiber: 10.99  g  (43.98%)
  • Vitamin A: 1282.46  IU  (25.65%)
  • Potassium: 803.49  mg  (22.96%)
  • Iron: 4.11  mg  (22.82%)
  • Vitamin B5: 2.0  mg  (19.99%)
  • Vitamin B2: 0.33  mg  (19.7%)
  • Zinc: 2.58  mg  (17.22%)
  • Magnesium: 61.52  mg  (15.38%)
  • Vitamin B12: 0.92  µg  (15.26%)
  • Vitamin E: 2.23  mg  (14.86%)
  • Vitamin B1: 0.13  mg  (8.47%)
  • Manganese: 0.17  mg  (8.33%)
  • Vitamin K: 8.21  µg  (7.81%)
  • Copper: 0.12  mg  (6.23%)
  • Vitamin C: 3.52  mg  (4.27%)
  • Folate: 16.63  µg  (4.16%)
  • Vitamin D: 0.39  µg  (2.62%)

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