Of which 3.6 g sugars and 9.4 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Lean protein (poultry) · Vitamin B6 (poultry) · Calcium (fresh cheese)
Allergens gluten, milk
Creamy chicken quesadilla
Shredded chicken in a creamy sauce, pressed between two golden wraps.
Ingredients
- 2 whole-wheat flour wraps (140 g / 5 oz)
- 200 g (7 oz) chicken breast, shredded or ground
- olive oil, to taste (5 g)
- ½ chopped onion (60 g / 2 oz)
- 2 cloves garlic, minced (6 g)
- salt, pepper, paprika, garlic powder and oregano, to taste
- 5 cherry tomatoes (50 g / 1¾ oz)
- 100 g (3½ oz) reduced-fat whipped fresh cheese — or low-fat Greek yogurt
- 2 tbsp 100% tomato passata (30 g / 1 oz)
- 60 g (2 oz) shredded reduced-fat cheese
- a few drops of Tabasco (optional)
- chopped parsley, to taste
Method
- In a saucepan with a little olive oil, sauté the chopped onion and garlic until golden.
- Add the chicken and cherry tomatoes, season to taste, cover and cook until the chicken is cooked through.
The full method (7 steps), Rico's tip, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
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