From Mayo Clinic www.mayoclinic.com

15 minutes prep time  |  Serves 6 

What you need:          

• 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 flour tortillas, each 8 inches in diameter
   
• 1 cup shredded reduced-fat cheddar cheese

What you do: 

1. Preheat the oven to 425 F. Lightly coat a baking sheet with cooking spray.

    

2. 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.

    

3. 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.

    

4. Bake until the quesadillas are lightly browned and crispy, about 5 to 7 minutes. Cut in half and serve immediately.

Per serving: (2 halves)

Calories 444, Cholesterol 51 mg, Protein 32 g, Sodium 736 mg, Carbohydrate 55 g, Fiber 1 g, Total fat 10 g    Potassium 526 mg, Saturated fat  3 g, Calcium 390 mg,Monounsaturated fat 3 g