Tag Archives: mexican

Dash Diet Chicken Quesadillas

Dash Diet Chicken Quesadillas


4 boneless, skinless chicken breasts, each 4 ounces
1 cup chopped onions
1/2 cup smoky or hot salsa
1 cup chopped fresh tomatoes
1 cup chopped fresh cilantro
6 whole-wheat 8″ tortillas
1 cup shredded reduced-fat cheddar cheese


Heat oven to 425 F. Lightly coat a baking sheet with cooking spray.

Cut each chicken breast into cubes. In a large, nonstick frying pan, add the chicken and onions and saute until the onions are tender and the chicken is thoroughly cooked, about 5 to 7 minutes. Remove from heat. Stir in the salsa, tomatoes and cilantro.

To assemble, lay a tortilla flat and rub the outside edge with water. Spread about 1/2 cup of the chicken mixture onto the tortilla, leaving about 1/2 inch free around the outer rim. Sprinkle with a spoonful of shredded cheese. Fold tortilla in half and seal. Place on a cookie sheet. Repeat with the remaining tortillas.

Lightly coat the top of the tortillas with cooking spray. Bake until the quesadillas are lightly browned and crispy, about 5 to 7 minutes. Cut in half and serve immediately.

Makes 6 Servings (2 Halves Per Serving)

Nutritional Info Per Serving: Calories 298; Cholesteral 70mg; Sodium 524mg; Carbs 25g; Sat. Fat 5g; Protein 27g

DASH Cilantro Lime Tilapia Tacos

These Cilantro Lime Tilapia Tacos Are Fresh Tasting And A Healthier Version Of The Traditional Beef Taco.

Ingredients:DASH Cilantro Lime Tilapia Tacos

1 pound tilapia filets, rinsed and patted dry
1 teaspoon olive oil
1 small onion, chopped
4 cloves garlic, finely minced
2 jalapeno peppers, chopped (seeds removed for less heat)
2 cups diced tomatoes
1/4 cup fresh cilantro, chopped
3 tablespoons lime juice