Chicken and Refried Bean Quesadillas

Ingredients

• Sunflower oil

  Linoleic, (approx. 65%)

  1 tbsp or 14g

• Onions

  Raw

  1 medium or 110g

• Garlic

  Raw

  2 cloves, minced or 6g

• Paprika

  Spices

  2 tsp or 4g

• Water

  Plain, clean water

  1 tbsp or 15g

• Salt

  Table

  1 dash or 0.4g

• Pepper

  Spices, black

  1 dash or 0.1g

• Tortillas

  Ready-to-bake or -fry, corn

  8 tortilla or 192g

• Cheddar cheese

  1 cup, shredded or 113g

• Fresh cilantro

  Coriander leaves, raw

  5 sprigs or 11g

• Salsa

  Sauce, ready-to-serve

  ⅔ cup or 173g

• Sour cream

  Reduced fat, cultured

  ¾ cup or 182g

• Chicken breast

  Broilers or fryers, meat only, raw

  2 full breast (both fillets) or 472g

• Refried beans

  Canned, fat-free

  240g

Directions

1. Heat the oil in a large frying pan and cook the chicken, onion and garlic. Add the cumin and cook for 1 minute more. Tip in the beans, paprika, and a splash of water. Season generously with salt and pepper to taste.
2. Spread the refried beans onto of the tortillas and scatter over the cheese and cilantro. Spoon over the salsa, then top with the remaining tortillas to make sandwiches. Wipe the frying pan with kitchen paper and return to the heat or heat a griddle pan. Cook each quesadilla for 1-2 mins on each side or until the tortillas are crisp and golden and the cheese is melting.
3. Serve warm cut into wedges and with extra salsa and sour cream for dipping.

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