Today, we will be going over a delicious and healthy summer recipe: quesadilla and homemade pico de gallo recipe! After all, healthy self-love also includes delicious tasting meals. It’s important to treat both your stomach and taste buds nicely. The ingredients used include foods from almost all of the food groups. Though the nutrition facts will show the details for one serving, the recipes themselves should each yield about four servings (both for the quesadilla and the pico de gallo).
Quesadilla
INGREDIENTS:
- 1 tbsp. extra-virgin olive oil
- 1 lb. boneless skinless chicken breasts, cubed
- ½ cup onion, diced
- ½ cup red bell pepper, diced
- ½ cup green bell pepper, diced
- ¼ tsp. onion powder
- ¼ tsp. garlic powder
- ½ tsp. chicken bullion
- ½ tsp. black pepper
- ¼ cup shredded cheese, reduced fat
- 4 medium wheat tortilla
DIRECTIONS:
- In a large skillet, heat the oil. Add in the onions and chicken and season with onion powder, garlic powder, chicken bullion, and black pepper. Cook thoroughly and move to a cutting board and slightly shred it (as this will help increase the amount of servings). Then, move to a clean bowl.
In the same skillet or a different one, steam the peppers until cooked (about six minutes). Add the cooked peppers to the bowl with the shredded chicken. - Add a tortilla to the skillet and cover half of it with a slight sprinkling of cheese.
- Add about ⅓ cup of the chicken-pepper mixture so that it covers the cheese you just placed on the tortilla.
- On top of that, add another sprinkle of cheese and fold over the other half of the tortilla.
- After the cheese has melted on one side, about 1-2 minutes, flip the tortilla so the other side can melt as well.
- Repeat steps 3-6 for the rest of the quesadillas.
For the quesadillas, there are several substitutions you can make. Instead of wheat or plain tortillas, you can use gluten free ones. Also, you don’t have to add cheese to the tortillas. I’ve found that slightly mashed beans can help in holding the quesadilla together as well. For other summer recipes, check out: Healthy Summer Recipe: Spaghetti Squash, Shrimp, Tomatoes, And Basil.
Pico de Gallo
INGREDIENTS:
- 2 Roma or Plum tomatoes, diced
- ⅓ red onion, diced
- 3 tbsp. cilantro, minced
- ½ lime, squeezed
- ⅛ tsp. salt
- ⅛ tsp. cumin
DIRECTIONS:
- Add the tomatoes, red onion, and cilantro into a mixing bowl.
- Squeeze the juice from half a lime into the bowl and mix.
- Add the salt and cumin (you can season to taste but be sure not to overdo it).
- In my experience, pico de gallo normally tastes better after it has had a chance to sit in its own flavor, usually overnight. But, it is still enjoyable the day you make it! While this tastes great with quesadillas, by itself it’s a great dip for tortilla chips. On the other hand, if want other protein dishes, take a look at our blog, “Healthier Protein Choices and Pulled Pork Recipe.”
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Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
Blessing Bolomope, Student Intern
B.S. Nutrition & Food Science – Dietetics
University of Maryland, College Park | 2020