Chicken and bean quesadillas

Ingredients

• 15 mL (1 tbsp) vegetable oil
• 454 g (1 lb) ground chicken
• 15 mL (1 tbsp) chili powder
• 5 mL (1 tsp) cumin
• 20 mL (1 ½ tbsp) onion powder
• 20 mL (1 ½ tbsp) garlic powder
• 1 bell pepper, diced
• 375 mL (1 ½ cups) water
• 1 can (540 mL/19 oz) lower sodium black beans, drained and rinsed
• 250 mL (1 cup) frozen corn
• 30 mL (2 tbsp) lemon juice (about 1 lemon)
• 2 tomatoes, diced

To assemble:

• 10 small whole wheat tortillas
• 335 mL (1 ⅓ cups) shredded lower fat mozzarella cheese

Directions

1. Preheat the oven to 190 °C (375 °F) and line a baking sheet with aluminum foil.
2. In a large pan, heat vegetable oil over medium-high heat. Add chicken, chili powder, cumin, onion powder, and garlic powder. Stir frequently to prevent spices from burning until chicken is browned.
3. Stir in peppers and cook for 3 minutes. Add water and simmer until the water is reduced by ⅔. Use a digital food thermometer to check that the chicken has reached an internal temperature of 74 °C (165 °F).
4. Remove from heat and stir in black beans, corn, lemon juice, and tomatoes.
5. Place tortillas onto the baking sheet. On each tortilla, spread 125 mL (½ cup) of filling on half of the tortilla. Sprinkle with 30 mL (2 tbsp) of cheese and fold over in half.
6. Bake in the oven for 7 minutes until cheese is melted and tortilla is crisp.

Learn about food safety.

Recipe developed by the Food Innovation and Research Studio at George Brown College for the Guelph Family Health Study’s cookbook and Health Canada.