These cheesy quesadillas are packed with protein and healthy fat.
10 oz boneless, skinless chicken breast tenders
1/2 tsp olive oil
3 cups kale, finely chopped
1 clove garlic, minced
1 15-oz BPA-free can unsalted pinto beans, drained and rinsed
1/2 cup diced vine tomato
1/4 cup diced yellow onion
2 tbsp seeded and minced jalapeño chile pepper
1 tbsp ground cumin
3 tbsp shredded reduced-fat cheddar cheese
3 tbsp minced fresh cilantro
Olive oil cooking spray
8 6- or 7-inch whole-grain tortillas
1 small avocado, peeled and pitted
1/2 cup reduced-fat (1% or 2%) plain Greek yogurt
1 tbsp fresh lime juice
1/4 cup diced red onion, divided
1/4 cup fresh cilantro, minced, divided
2 tbsp seeded and minced jalapeño chile pepper, divided
Pinch coarse sea salt, or to taste
1/2 cup diced vine tomato
Fill a large pot with water and bring to a boil. Add chicken and bring to a simmer; cook until opaque throughout, 5 to 10 minutes. Drain and let cool slightly, then dice into 1⁄4-inch pieces.
Meanwhile, prepare guacamole: In a medium bowl, combine avocado, yogurt and lime juice; use a fork to mash mixture until smooth. On a cutting board, pile 2 tbsp each red onion and cilantro, 1 tbsp jalapeño and pinch salt; mince mixture finely, then use flat side of knife to scrape mixture against cutting board into a paste. Stir paste into avocado mixture. Fold in remaining 2 tbsp each red onion and cilantro, 1 tbsp jalapeño and 1⁄2 cup tomato. Cover and refrigerate until needed.
In a medium pot, heat oil on medium-high. Add kale and sauté, stirring often, for 2 minutes. Add garlic and sauté for 1 more minute. Reduce heat to medium and add beans, 1⁄2 cup tomato, yellow onion, 2 tbsp jalapeño and cumin. Sauté for 5 minutes, until onion softens and mixture is heated through. Stir in chicken and cheese and cook until cheese melts; stir in 3 tbsp cilantro.
Mist a large skillet with cooking spray and heat on medium-high. Stack 2 tortillas and add to skillet; heat for 30 seconds. Turn and cook for 30 more seconds, until soft and heated; remove from skillet. Transfer 1 tortilla to a clean cutting board and spread 1⁄2 cup chicken mixture evenly over top, leaving 1/8-inch border along edges. Brush edges with water and place second warmed tortilla over top, pressing edges to seal. Carefully transfer to skillet and heat, turning once, for 2 minutes per side. Remove from skillet and cover to keep warm. Repeat with remaining tortillas and chicken mixture.
Cut each quesadilla into 4 pieces and serve with guacamole.
Serving Size: 4 quarters of a chicken and kale quesadilla and 1⁄4 cup guacamole