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Use olive oil and whole-grain tortillas because monounsaturated fats and whole-grain foods are associated with lower heart disease risk. To make it healthier, use reduced-fat cheese.

Recipe

Grilled chicken quesadillas

INGREDIENTS:
1 tablespoon extra-virgin olive oil
1 Vidalia onion, chopped (about 2 cups)
1 cup corn kernels (fresh or frozen)
2 garlic cloves, minced
2 boneless chicken breast halves, grilled
and cut into thin strips
1 teaspoon ground cumin
1 teaspoon chili powder
4 (8-inch) whole grain tortillas
1 cup reduced-fat Cheddar cheese
¼ cup chopped cilantro
Non-stick vegetable cooking spray

DIRECTIONS: Heat oil in a large skillet over medium heat. Sauté onions and corn 5 minutes. Add garlic cloves and cook 1 minute. Stir in chicken, cumin and chili powder. Remove from heat. Layer a quarter of the shredded cheese on half of each tortilla. Top with chicken mixture and cilantro, dividing evenly; fold over to enclose filling. Spray large skillet with cooking spray. Cook one or two quesadillas at a time on medium-high heat, 2–3 minutes on each side or until crisp and lightly browned on both sides. Repeat with remaining quesadillas. Cut each quesadilla into thirds. Makes 4 servings

Nutritional Analysis per one quesadilla: 230 calories, 8 g total fat (3 g saturated fat), 26 g carbohydrate, 16 g protein, 4 g fiber, 231 mg sodium

Source: Kraft Foods

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