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2015年02月12日

From Good Housekeeping



triple-tested at the Good Housekeeping Research Institute

This tasty Tex-Mex has lower-fat tortillas and cheese. The splurge: avocado. Though high in fat, it's mostly the heart-healthy kind; plus, avocados have a natural cholesterol reducer.



 



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Nutritional Information



Calories    400

Total Fat    14g

Saturated Fat    5g

Cholesterol    86mg

Sodium    970mg

Total Carbohydrate    31g

Dietary Fiber    8g

Sugars    --

Protein    38g

Calcium    --

Chicken Quesadillas with Avocado-Tomato Salsa



James Baigrie



Serves: 4



Yields: 4 main-dish servings



Total Time: 30 min



Ingredients

    U.S.         Metric     Conversion chart



    2 teaspoon(s) canola oil

    1 green onion, thinly sliced

    1 limereenex



    1 pound(s) skinless, boneless thin-sliced chicken breasts, cut into 1-inch-wide strips

    4 burrito-size low-fat flour tortillas

    1 cup(s) reduced-fat (2%) shredded Mexican cheese blend

    1/2 avocado, peeled, seeded, and cut into 1/2-inch pieces

    3/4 cup(s) salsareenex



Directions



    In 12-inch nonstick skillet
reenex

, heat oil on medium 1 minute. Add green onion and cook about 6 minutes or until tender, stirring occasionally.

    Meanwhile, from lime, grate 1 teaspoon peel and squeeze 2 tablespoons juice. Evenly season chicken on both sides with lime peel, 1/4 teaspoon salt, and 1/8 teaspoon ground black pepper.

    Add chicken to green onion in skillet; cook 10 minutes or until chicken is no longer pink inside. Transfer to bowl; stir in lime juice.

    Evenly divide chicken mixture and cheese on half of each tortilla; fold over to make 4 quesadillas.

    In same skillet, cook quesadillas on medium, in 2 batches, 8 minutes per batch or until browned on both sides and heated through. Cut each quesadilla into thirds. Stir avocado into salsa; serve with quesadillas.



 



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