Healthy Grilled Chicken Quesadillas with Creamy Jalapeño Sauce
Enjoy a delicious twist on a classic favorite with these Healthy Grilled Chicken Quesadillas. This lighter version packs in all the flavors you love without the guilt. Tender grilled chicken, fresh vegetables, and a creamy jalapeño sauce come together in a reduced-fat tortilla, creating a mouthwatering meal that's sure to satisfy. Perfect for lunch or as a snack, these quesadillas are not only tasty but also a healthier option for those looking to reduce their sodium intake. Serve them up with your favorite salsa for an extra kick!
4
Servings
225
Calories
15
Ingredients
Ingredients
low-fat cream cheese
2 tablespoons
low-fat sour cream or mayonnaise
2 tablespoons or 1/4 cup
minced canned jalapeno slices
2 teaspoons
jalapeno juice
2 teaspoons (from canned jalapeno slices)
Splenda granular
3/4 teaspoon
paprika
1/2 teaspoon
cumin
1/2 teaspoon
cayenne pepper
1/8 teaspoon
garlic powder
1/8 teaspoon
boneless skinless chicken breast
1 lb
zucchini
1 (sliced long and thinly)
onion
1 (sliced)
reduced-fat tortillas
4 (8 inch)
light cheddar cheese
1 cup (shredded)
monterey jack cheese
1/2 cup (shredded)
Instructions
1
In a small bowl, combine low-fat cream cheese, low-fat sour cream (or mayonnaise), minced jalapeños, jalapeño juice, Splenda, paprika, cumin, cayenne pepper, and garlic powder. Mix well and cover, allowing the sauce to chill in the refrigerator for at least 30 minutes to develop the flavors.
2
Preheat your barbecue grill to medium heat and lightly spray grills with low-cal cooking spray.
3
Season each chicken breast and the sliced zucchini and onion with salt and pepper.
4
Grill the chicken for 3-5 minutes on each side until fully cooked. Grill the zucchini and onion until tender. Once the chicken is done, remove it from the grill and slice it thinly.
5
Preheat a 12-inch skillet over medium-low heat.
6
Place one tortilla in the skillet. On half of the tortilla, sprinkle 1/4 cup of light cheddar cheese and 1/4 cup of Monterey Jack cheese.
7
Layer 1/4 cup of sliced grilled chicken and an equivalent portion of grilled vegetables over the cheese.
8
Spread 1 tablespoon of the chilled jalapeño sauce over the empty half of the tortilla.
9
Carefully fold the sauced half over the filling and press down gently with a spatula.
10
Cook the quesadilla for about 1 minute, then flip it and cook for an additional 2-3 minutes or until the cheese is melted and the tortilla is golden.
11
Slice the quesadilla into 4 pieces and serve hot with additional jalapeño sauce or salsa if desired.
12
Repeat the process with the remaining ingredients.
Nutrition Information
7.5g
Fat
25g
Protein
150mg
Sodium
Frequently Asked Questions
Frequently Asked Questions
What are Healthy Grilled Chicken Quesadillas?
They are a lighter version of the classic favorite featuring grilled chicken, fresh vegetables, and a creamy jalapeño sauce in reduced-fat tortillas.
How many calories are in one serving?
There are 225 calories per serving.
What is the protein content per serving?
Each serving contains 25 grams of protein.
How much fat is in these quesadillas?
Each serving contains 7.5 grams of fat.
Is this recipe suitable for a low-sodium diet?
Yes, it is designed to help reduce sodium intake, containing 150mg of sodium per serving.
What ingredients are in the creamy jalapeño sauce?
The sauce includes low-fat cream cheese, low-fat sour cream (or mayonnaise), minced jalapeños, jalapeño juice, Splenda, paprika, cumin, cayenne pepper, and garlic powder.
How long should the sauce chill before use?
The sauce should chill in the refrigerator for at least 30 minutes to allow flavors to develop.
What type of chicken is used in this recipe?
The recipe calls for 1 lb of boneless skinless chicken breast.
What vegetables are included in the quesadillas?
The recipe includes one zucchini sliced long and thinly, and one sliced onion.
What type of tortillas should I use?
The recipe recommends using four 8-inch reduced-fat tortillas.
What kinds of cheese are used?
The recipe uses 1 cup of light shredded cheddar cheese and 1/2 cup of shredded Monterey Jack cheese.
At what temperature should I grill the chicken?
Preheat your barbecue grill to medium heat.
How long should I grill the chicken breasts?
Grill the chicken for 3-5 minutes on each side until fully cooked.
How should the zucchini and onion be prepared for the grill?
Season the sliced zucchini and onion with salt and pepper before grilling until tender.
How should the chicken be sliced?
Once the chicken is fully cooked and removed from the grill, slice it thinly.
What size skillet is needed for assembly?
A 12-inch skillet is recommended for cooking the quesadillas.
What heat setting should I use for the skillet?
Preheat the skillet over medium-low heat.
How much cheese goes into each quesadilla?
Each quesadilla uses 1/4 cup of light cheddar and 1/4 cup of Monterey Jack cheese.
How much jalapeño sauce is spread on each tortilla?
Spread 1 tablespoon of the chilled jalapeño sauce over half of the tortilla.
How do I assemble the quesadilla in the skillet?
Place a tortilla in the skillet, add cheese, chicken, and vegetables to one half, spread sauce on the other half, and fold.
How long does it take to cook the quesadilla in the skillet?
Cook for about 1 minute on the first side, then flip and cook for 2-3 additional minutes until golden and the cheese is melted.
How many servings does this recipe provide?
This recipe makes 4 servings.
How should I serve the finished quesadillas?
Slice each quesadilla into 4 pieces and serve hot with extra jalapeño sauce or salsa.
Can I use mayonnaise instead of sour cream in the sauce?
Yes, you can use either low-fat sour cream or low-fat mayonnaise.
What sweetener is used in the jalapeño sauce?
The recipe uses 3/4 teaspoon of Splenda granular.
What spices give the sauce its flavor?
The sauce is seasoned with paprika, cumin, cayenne pepper, and garlic powder.
Should I use cooking spray?
Yes, lightly spray the grill with low-cal cooking spray before cooking.
Is this recipe good for lunch or snacks?
Yes, these quesadillas are perfect for lunch or as a healthy snack.
Where does the jalapeño juice come from?
The juice is taken from the container of canned jalapeño slices.
How many ingredients are in this recipe?
There are 15 total ingredients required for this recipe.