Chicken Quesadilla Bites

• 40 g Nonfat Greek yogurt (2¾ tbsp)
• 40 g Salsa (1.4 oz)
• 4 g Lime juice (¾ tsp)
• 45 g Cooked chicken breast, shredded or diced (1.6 oz)
• 20 g Reduced-fat cheddar, grated (0.7 oz)
• 8 g raw Jalapeño, finely chopped (0.3 oz raw)
• 3 g raw Cilantro (3 tbsp chopped)
• 50 g (2 small tortillas) Small flour tortillas (2 small (6 inch) tortillas)
• 2 g Vegetable oil spray (½ tsp)

You'll need: Nonstick frying pan, Spatula, Small bowl, Cutting board and knife.

Method

1. Mix the dip and the filling

   In the small bowl, stir the yogurt with the salsa and lime juice. That's the dip. Chop the cilantro and jalapeño finely and mix them with the chicken and cheddar.

   Chop the jalapeño small. A big piece in one bite is a lot of heat.

2. Crisp the quesadillas

   Spread half the filling over half of each tortilla and fold it over into a half-moon. Spray the pan with the oil, heat it over medium heat and cook the quesadillas for about 2 minutes a side, until golden and the cheddar has melted. The chicken should be hot all the way through, 74°C (165°F).

   Press down gently with the spatula as they cook so the cheese glues the fold shut.

3. Cut into bites and dip

   Slide the quesadillas onto a board and let them sit for 1 minute. Cut each into 4 wedges and serve them with the salsa yogurt dip.

   Waiting a minute lets the cheddar firm up, so the filling stays put when you cut.

Swaps

• Cooked chicken breast, shredded or diced → Canned black beans, drained and mashedVegetarian and cheaper, with a little less protein.
• Reduced-fat cheddar, grated → Part-skim mozzarellaMilder and stretchier; the bites pull apart more.