Simple, High Protein Chicken Quesadilla

Ingredients

• 1 pound Boneless Skinless Chicken Thighs (Trim excess fat; will be cooked whole then cut into bite‑size pieces after resting)
• 2 tablespoons Olive Oil (Used for marinating and pan‑frying)
• 1 teaspoon Salt (Seasoning for the chicken)
• 0.5 teaspoon Black Pepper (Freshly ground preferred)
• 1 teaspoon Paprika (Adds mild smoky flavor)
• 1 teaspoon Garlic Powder
• 0.5 teaspoon Chili Powder (Optional for extra heat)
• 1 cup Reduced‑Fat Shredded Cheese (Mexican blend or cheddar; low‑fat version for fewer calories)
• 4 large Whole Wheat Tortillas (8‑inch diameter; higher fiber than white flour tortillas)
• 2 tablespoons Healthier Chipotle Sauce (Store‑bought low‑fat chipotle sauce or Greek‑yogurt based homemade version)

Instructions

1. Marinate the Chicken

   Place the chicken thighs in a mixing bowl, add olive oil, salt, black pepper, paprika, garlic powder, and chili powder. Toss until every piece is evenly coated. Let the mixture rest for 10 minutes to absorb the flavors.

   Time: PT10M

2. Cook the Chicken

   Heat the skillet over medium‑high heat (about 375°F). Add the marinated chicken thighs in a single layer. Cook 6‑8 minutes per side, or until the exterior is golden‑brown and the internal temperature reaches 165°F.

   Time: PT12M

   Temperature: 375°F

3. Rest and Cut the Chicken

   Transfer the cooked chicken to a plate and let it rest for 5 minutes. Then, using a knife, cut the chicken into bite‑sized pieces.

   Time: PT5M

4. Assemble the Quesadilla

   Lay one tortilla on a clean surface. Sprinkle ¼ cup of reduced‑fat cheese, add a generous handful of the chopped chicken, top with another ¼ cup cheese, and drizzle ½ tablespoon of chipotle sauce. Fold the tortilla in half to enclose the filling.

   Time: PT5M

5. Toast the Quesadilla

   Wipe the skillet clean, return to medium heat (≈350°F). Place the folded quesadilla in the pan and cook 2‑3 minutes per side, pressing lightly with a spatula, until the tortilla is golden‑crisp and the cheese is fully melted.

   Time: PT6M

   Temperature: 350°F

6. Serve

   Remove the quesadilla, let it sit for a minute, then cut into 3‑4 wedges. Serve hot with extra chipotle sauce on the side if desired.

   Time: PT2M

Nutrition Facts

Calories

350

Protein

30 g

Carbohydrates

30 g

Fat

15 g

Fiber

3 g