Your Recipe

Chicken or Vegetable Quesadillas with Salsa and a Side of Fruit Salad

Zutat  Menge  Kalorien 
Cheddarkäse 250g 1005kcal
Tortillas, fertig zum Backen oder Braten, Mais 144g 314kcal
Hähnchenbrust, fettfrei, Mesquite-Geschmack, in Scheiben geschnitten 366g 293kcal

Recipe Tags:

OMAD

Recipe Tags:

Sides

Recipe Instructions:

Ingredients:
• Flour tortillas
• Cooked chicken breast, shredded (or mixed vegetables like bell peppers, onions, and mushrooms)
• Shredded cheese (cheddar or Monterey Jack)
• Salsa (store-bought or homemade)
• Mixed fruits for fruit salad (such as strawberries, pineapple, and grapes)
Instructions:
o Heat a non-stick skillet over medium heat.
o Place a tortilla in the skillet and sprinkle with shredded cheese.
o Add cooked chicken or mixed vegetables on one half of the tortilla.
o Fold the tortilla in half to cover the filling.
o Cook for 2-3 minutes on each side until the tortilla is golden brown and the cheese is melted.
o Repeat with remaining tortillas and filling.
o Chop mixed fruits into bite-sized pieces and combine in a bowl.
o Cut quesadillas into wedges and serve with salsa on the side.
o Serve fruit salad as a refreshing side dish.

Nährwertangaben 
Portionsgröße  127 g | ml
Menge pro Portion  269
1124
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 15g 19%
Gesättigte Fettsäuren  8.1g 40%
Natrium 917mg 40%
Gesamte Kohlenhydrate  13g 5%
Ballaststoffe  1.5g 5%
Zucker  0.5g
Protein  21g 42%
Vitamin D 0.3mcg 1%
Kalzium 318mg 24%
Eisen  0.5mg 3%
Kalium 269mg 6%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 140.417 mcg 16%
Thiamin [B1] 0.043 mg 4%
Riboflavin [B2] 0.208 mg 16%
Niacin [B3] 2.057 mg 13%
Pantothensäure [B5] 0.315 mg 6%
Vitamin B6 0.153 mg 9%
Cobalamin [B12] 0.501 mcg 0%
Folat [B9] 13.06 mcg 0%
Vitamin C 0 mg 0%
Vitamin D 0.25 mcg 1%
Vitamin E 0.363 mg 2%
Vitamin K 4.583 mcg 4%
Betain 0.388 mg 0%
Cholin 10.067 mg 2%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  13.5 g 5%
Sugars 0.5 g 1%
Ballaststoffe  1.5 g 5%
Carbohydrate 1.4 g 0%
Netto-Kohlenhydrate 12.9g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.036 g 0%
Arginin 0.954 g 0%
Asparaginsäure 1.734 g 0%
Cystein 0.216 g 0%
Glutaminsäure 3.712 g 0%
Glycin 1.038 g 0%
Histidin 0.562 g 0%
Isoleucin 1.048 g 0%
Leucin 1.711 g 0%
Lysin 1.281 g 0%
Methionin 0.524 g 0%
Phenylalanin 0.909 g 0%
Prolin 1.701 g 0%
Serin 0.758 g 0%
Threonin 0.906 g 0%
Tryptophan 0.35 g 0%
Tyrosin 0.84 g 0%
Valin 1.147 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 317.71 mg 24%
Kupfer 0.19 mg 21%
Fluorid 0 mcg 0%
Eisen  0.54 mg 3%
Magnesium 50.49 mg 12%
Mangan 0.11 mg 5%
Phosphor 421.1 mg 34%
Kalium 269.07 mg 6%
Selen 17.06 mcg 31%
Natrium 917.28 mg 40%
Zink 2.2 mg 20%
andere
Nährstoff Menge  DV
Wasser 73.136 g 0%
Asche 4.101 g 0%