Sunday, March 6, 2011

Chicken and Black Bean Quesadilla

 Black Bean and Chicken Quesadilla

This is a family fun recipe.  It is quite simple and fun for the kids- they get to assemble their own dinner.

Since we are focusing on whole grains lets start with choosing the tortillas.   Here is the label from ours- these are whole grain tortillas.  Notice the flour is enriched wheat flour- this is not as good as "wheat flour" which would be 100% whole grains.  However, the fiber content is 4gms likley from the addition of a multi-grained blend.  They also do not have partially hydrogenated oils often found in tortillas to enhance shelf life. More on this to come but basically partially hydrogenated oils raise your bad cholesterol and should be avoided. 

Next selection is the cheese. This is an inexpensive meal so the cheese is the place to make sure to get a high quality product.  This variety is hormone and antibiotic free (more on this to come later as well).  By using a reduced fat product you also decrease saturated fat intake which is what gives cheese its bad reputation.


6 whole grain torillas
2 cups cooked chicken cut in bite sized pieces
1 cup shredded cheese
1 can black beans drained
diced cilantro
Pepper and onion blend sauteed (this was a frozen variety- if not using organic make sure to rinse even if frozen to reduce residual pesticides)

Spray one side of tortilla with cooking spray and turn over.  Assemble with toppings of choice- basically do not use more then 2 spoonfuls of each or you cannot fold it in half. 

Place onto griddle over med-low heat and grill until cheese melted and tortilla crisp.

Serve with sour cream and salsa if desired.

We also had a mixed green salad.

Ratings:- I will put ratings for each meal to give you the family perspective.  This gives you an idea of how 2 seven year olds and a 4 year old did with the meal!

5 stars- I want this every night!  My favorite!
4 stars- I want this again-loved it.
3 stars- Very good. Would make it again.
2 stars- Good.
1 star- OK
0 stars- yuck! Never agian- we are ordering out tonight.

Jamie: ****
Meredith: ****
Clay: ****
Colin: ****
Lexi: **

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