If you're a fan of Mexican cuisine, you've probably tried a quesadilla before. This delicious dish is usually made with cheese and a variety of fillings such as chicken, beef or vegetables. One popular version is the 3-Cheese Quesadilla with chicken. It's a tasty and filling meal that's perfect for lunch or dinner. And if you're watching your calorie intake, you'll be happy to know that a single serving of this dish (220 g) contains only 569 calories.

But calories aren't the only thing you need to consider when it comes to nutrition. This dish is also a good source of protein, calcium, and vitamin A. However, it's high in sodium, with over 1,000 mg per serving.

In this article, we'll explore what's in a 3-Cheese Quesadilla with chicken, how to prepare it, and some tips on making it healthier. We'll also look at some meal pairings and storage tips, as well as the history of this popular Mexican dish.

Ingredients

To make a 3-Cheese Quesadilla with chicken, you'll need the following ingredients:

• 2 large flour tortillas (10-inch),
• 1 cup of shredded cooked chicken,
• 1 cup of shredded cheese (cheddar, Monterey Jack, and Queso Quesadilla),
• 3 tablespoons of butter (divided),
• 1/4 cup of chopped onion,
• 1/4 cup of chopped fresh cilantro,
• 1/4 cup of salsa (optional)

You can add or substitute other ingredients as desired, such as diced tomatoes, black beans, or jalapeños.

Preparation

Here are the steps to make a 3-Cheese Quesadilla with chicken:

1. Preheat a non-stick pan or griddle over medium heat.
2. Melt 1 tablespoon of butter in the pan.
3. Place a tortilla in the pan and sprinkle half of the cheese on top.
4. Add the chicken, onion, and cilantro.
5. Sprinkle the remaining cheese on top.
6. Cover with the second tortilla.
7. Cook until the bottom tortilla is golden brown, flip the quesadilla, and cook until the second tortilla is golden brown.
8. Repeat with the remaining ingredients.
9. Serve hot with salsa, if desired.

The preparation time is around 10-15 minutes, and the total cooking time is around 15 minutes. You can also prepare the filling in advance and refrigerate until ready to use.

Servings

A single serving of 3-Cheese Quesadilla with chicken is 220 g. The recipe makes 2 servings.

Nutritional Information

Here's the nutritional information for a serving of 3-Cheese Quesadilla with chicken (220 g):

• calories: 569
• Total fat: 38 g
• Saturated fat: 20 g
• Cholesterol: 156 mg
• Sodium: 1,058 mg
• Total carbohydrates: 27 g
• Fiber: 2 g
• Sugar: 2 g
• Protein: 31 g

Keep in mind that the actual nutritional value may vary depending on the specific ingredients used.

Benefits and Risks of Consumption

As mentioned earlier, 3-Cheese Quesadilla with chicken is a good source of protein, calcium, and vitamin A. However, it's also high in sodium and saturated fat. If you have high blood pressure or are watching your cholesterol intake, you may want to limit your consumption of this dish. On the other hand, if you're looking for a filling and satisfying meal that's easy to make and tastes great, 3-Cheese Quesadilla with chicken is definitely worth trying. And if you're not too concerned about the calorie count, you can always add some extra toppings such as guacamole or sour cream for added flavor and texture.

Healthy Alternatives

If you're looking for a healthier version of a quesadilla, you can try the following alternatives:

• Use whole wheat or corn tortillas instead of white flour tortillas to increase fiber and nutrient content.
• Use light or reduced-fat cheese to reduce calorie and fat intake.
• Add more vegetables such as bell peppers, mushrooms, or spinach to increase nutrient density.
• Use lean protein sources such as grilled chicken or turkey instead of beef or pork.

By making these simple substitutions, you can enjoy a delicious quesadilla that's also good for your health.

Making It Healthier

In addition to the alternatives mentioned above, here are some more tips on how to make a 3-Cheese Quesadilla with chicken healthier:

• Use non-stick cooking spray instead of butter to reduce calorie and fat intake.
• Opt for low-sodium chicken broth or homemade salsa instead of store-bought versions to reduce sodium content.
• Add some avocado slices or fresh salsa as a topping instead of sour cream or cheese sauce.
• Serve with a side salad or roasted vegetables to increase nutrient and fiber content.

With these tweaks, you can enjoy a tasty and satisfying dish without compromising your health goals.

Meal Pairings

3-Cheese Quesadilla with chicken can be paired with a variety of dishes to create a complete meal. Here are some ideas:

• Black bean soup or tortilla soup
• Corn or tomato salad
• Fruit salad or sliced mango
• Guacamole or pico de gallo

These side dishes are easy to make and provide a good balance of nutrients and flavors that complement the quesadilla.

Storage Tips

If you have leftovers of 3-Cheese Quesadilla with chicken, you can store them in the refrigerator for up to 3 days. Here's how:

1. Let the quesadilla cool to room temperature.
2. Wrap it tightly in plastic wrap or aluminum foil.
3. Place it in an airtight container or plastic bag.
4. Refrigerate for up to 3 days.
5. To reheat, place the quesadilla in a non-stick pan over medium heat for 5-10 minutes or until heated through.

Do not freeze the quesadilla as it may become soggy or lose its texture.

History of Quesadilla

Quesadilla is a traditional Mexican dish that has been around for centuries. The word 'quesadilla' literally means 'little cheesy thing' in Spanish. It's believed to have originated in the northern region of Mexico, where it was made with masa (corn dough) and filled with cheese, beans, or meat. Today, quesadillas are a popular street food in Mexico and are enjoyed in many countries around the world. The 3-Cheese Quesadilla with chicken is a modern twist on this classic dish that offers a delicious and satisfying meal for any occasion.