How to Cook Healthier: An Easy Cookbook for Balanced Eating by Wittels Anja Lee

Author:Wittels, Anja Lee [Wittels, Anja Lee]
Language: eng
Format: epub, pdf
Publisher: Rockridge Press
Published: 2021-03-22T16:00:00+00:00

Avocado, Hummus, and Chicken Quesadillas

SERVES 4 / ACTIVE TIME: 20 MINUTES

DAIRY-FREE, GLUTEN-FREE, NUT-FREE

We’re dressing up our quesadillas in a slightly nontraditional way with homemade hummus, grilled chicken seasoned with ground cumin, and sliced avocado—they don’t always have to include cheese. This recipe goes from snack to full meal with the addition of a salad and more vegetables.

1 pound boneless, skinless chicken breast

3 tablespoons olive oil, divided, plus more for grilling

1½ teaspoons ground cumin, divided

½ teaspoon garlic powder

Sea salt

Freshly ground black pepper

1 (15-ounce) can chickpeas, drained and rinsed

¼ cup tahini

1 garlic clove, peeled

Juice of ½ lemon

2 to 3 tablespoons water

1 ripe avocado

8 corn tortillas

1. Cut the chicken into long thin pieces. Transfer to a medium bowl.

2. Add 1 tablespoon of oil, ½ teaspoon of cumin, the garlic powder, and a pinch each of salt and pepper. Toss to coat.

3. Preheat a large skillet over medium-high heat.

4. When the skillet is hot, put the chicken in the skillet, and sauté, stirring occasionally, for 5 to 7 minutes, or until cooked through and no longer pink. Remove from the heat. Transfer the chicken to a plate.

5. To make the hummus, in a food processor, combine the chickpeas, tahini, garlic, lemon juice, 1 tablespoon of oil, the remaining 1 teaspoon of cumin, and a pinch each of salt and pepper. Blend until smooth and creamy.

6. Add the water to loosen the mixture and make it creamier.

7. Halve the avocado, remove the pit (see here ), and using a spoon, scoop out the avocado meat. Cut into long thin slices.

8. Place 2 tortillas on a work surface. Spread each with the hummus.

9. Sprinkle the chicken on 1 tortilla, and fan a few slices of avocado on top. Place the other tortilla on top, hummus-side down. Continue with the remaining tortillas and filling.

10. Preheat a large skillet over medium-high heat.

11. When the skillet is hot, reduce the heat to medium. Drizzle in the remaining 1 tablespoon of oil.

12. Working in batches of 1 to 3 quesadillas, place them in the skillet without overlapping. Grill for 4 to 5 minutes, or until the bottom is golden brown and looks crunchy.

13. Using a spatula, flip the quesadillas. Cook the other side for 3 to 4 minutes, or until golden brown and crispy. Remove from the heat. Quarter the quesadillas, and serve hot.

Healthy swap: For a vegan quesadilla, replace the chicken with grilled portobello mushrooms, fresh tomato slices, or both.

Per Serving: Calories: 584; Total fat: 31g; Carbohydrates: 45g; Fiber: 12g; Protein: 36g; Sodium: 260mg

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