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Quick Chicken Quesadilla

Dinner Lunch

A quick, tasty and low cost quesadilla

20 mins
10 ingredients
$2.75 / person
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Quick Chicken Quesadilla

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Ingredients

Serves = 2

  • 100g Chicken breast
  • 2 tsp Extra virgin olive oil
  • 1 Medium tomato
  • ½ Medium red onion
  • ½ Medium green capsicum
  • ½ Medium avocado
  • ½ Lime
  • 2 tbsn Greek yoghurt
  • 1/3 cup Lite tasty shredded cheese
  • 2 large Wholegrain wraps

It’s this easy

  • Heat olive oil in a frypan on medium heat
  • Add the chicken breast and cook for 4 minutes on each side or until it is cooked through and lightly browned
  • While the chicken is cooking, dice the red onion, tomato and capsicum
  • Let the chicken cool for a few minutes before shredding the chicken into strips
  • Fill one side of each wrap with half the diced tomatoes, onion, capsicum, chicken and tasty cheese
  • Fold the other side on top and place the wraps in a sandwich press until golden brown
  • While the quesadilla is toasting, quickly mix together the avocado and lime juice to make the guacamole
  • Serve the quesadilla with the guacamole and Greek yoghurt. Enjoy!

Tweaks

  • Short for time? Buy a BBQ chicken instead
  • For extra flavour add dried herbs such as cumin, paprika, mixed herbs or coriander

Notes

Nutrition information (per serve)

  • Energy (2089kJ)
  • Protein (30.8g)
  • Total fat (21.2g)
  • Saturated fat (7.5g)
  • Carbohydrate (42.6g); Starch (32.0g), Sugars (10.7g), Added sugars (3.5g), Free sugars (4.2 g)
  • Dietary fibre (9.8g)
  • Sodium (543mg)
  • Calcium (268mg)
  • Iron (2mg)

Allergies

Contains: Gluten, Dairy, Wheat, FODMAPs.

Why is this good?

Be Healthier

Avocados are high in monounsaturated fats (the healthy type of fat), and essential phytonutrients (i.e. Vitamin K, Vitamin C & Potassium).

More: Avocado recipes (29) Everyday Superfoods

Healthy Gut

Avocados are a high fibre food, which is beneficial for digestive health and promotes a healthy gut.

More: Avocado recipes (29) Everyday Superfoods

Be Healthier

Tomatoes are a rich source of the carotenoid Lycopene. Research has shown that diets rich in lycopene is associated with reduced risk of certain cancers, particularly prostate cancer, pancreatic cancer and cancers of the digestive tract.

More: Tomatoes recipes (80) Everyday Superfoods

Healthier Skin

Tomatoes are considered beneficial to Healthier Skin and the high lycopene and beta-carotene content may protect against sunburn.

More: Tomatoes recipes (80) Everyday Superfoods

Be Healthier

Being rich in Folate, onions are vital for a healthy pregnancy and reduces risk of Neural Tube Defects during pregnancy.

More: Onions recipes (78) Everyday Superfoods

Healthy Gut

Onions are a decent source of fibre. The main fibre in them, fructan are prebiotic fibres which are considered the ‘beneficial gut bacteria’ which can improve colon health and reduce risk of colon cancer.

More: Onions recipes (78) Everyday Superfoods

Be Healthier

A review of 4 studies found cheese intake to be associated with lower risk of heart disease.

More: Cheese recipes (37) Everyday Superfoods

Better Sports Performance

Cheese is high in protein which can provide amino acids for the maintenance and repair of muscle protein after strenuous exercise to help with a quicker recovery.

More: Cheese recipes (37) Everyday Superfoods

Healthy Gut

Cheese is a fermented food, containing bacteria or yeast, which contribute to healthy microbiomes and ultimately a healthy gut.

More: Cheese recipes (37) Everyday Superfoods

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Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

Take the Healthy Eating Quiz