My Quesadillas

1. Heat oil on flat griddle or frying pan.

2. Place tortilla on pan and let set for about 45 seconds.

3. Sprinkle cheese on tortilla and slightly melt.

4. Place remaining ingredients on top of cheese and let cook for about 1 min 30 seconds.

5. Flip one half of the tortilla on top of the other.

6. (This should result in it looking like a half-circle) Let cook for a minute or so.

7. Top with salsa (optional) and enjoy!

---------------------------------------------------------------------------

Nutrient	Quantity
Total fats	17.2146 g
Protein	16.0462 g
Carbohydrates	3.0647 g
Energy	233.1535 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.1121 g
Water	100.6043 g
Aspartic acid	1.4508 g
Calcium, Ca	16.7424 mg
Lutein + zeaxanthin	35.146 g
Fiber, total dietary	0.6751 g
Carotene, beta	125.5767 g
Niacin	5.8322 mg
Vitamin A, RAE	208.9279 g
Arginine	1.0144 g
Riboflavin	0.1688 mg
Tocopherol, beta	0.0028 mg
Fatty acids, total saturated 20:1	0.1275 g
Glutamic acid	2.4466 g
Sodium, Na	61.6962 mg
Fatty acids, total saturated 16:1 undifferentiated	0.6973 g
Total lipid (fat)	17.2146 g
Manganese, Mn	0.0823 mg
Fructose	0.6406 g
Proline	0.7835 g
Fatty acids, total saturated 16:0	2.9976 g
Fatty acids, total saturated 8:0	0.1496 g
Sucrose	0.198 g
Choline, total	3.1 mg
Sugars, total	1.5824 g
Serine	0.5725 g
Fatty acids, total saturated 10:0	0.1677 g
Fatty acids, total saturated 18:0	0.8694 g
Fatty acids, total saturated 20:4 undifferentiated	0.085 g
Vitamin B-6	0.3353 mg
Selenium, Se	10.13 g
Ash	0.8896 g
Fatty acids, total saturated 18:1 undifferentiated	4.8033 g
Pantothenic acid	0.9607 mg
Phenylalanine	0.6228 g
Copper, Cu	0.0787 mg
Betaine	0.0479 mg
Thiamin	0.0713 mg
Retinol	197.2 g
Methionine	0.4118 g
Iron, Fe	1.2309 mg
Carbohydrate, by difference	3.0647 g
Phosphorus, P	139.1516 mg
Folate, total	33.4885 g
Tocopherol, gamma	0.0335 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0085 g
Lycopene	718.4726 g
Alanine	0.9195 g
Cholesterol	76.5 mg
Valine	0.7682 g
Fatty acids, total saturated 18:2 undifferentiated	2.5029 g
Glycine	1.0473 g
Carotene, alpha	28.2028 g
Glucose (dextrose)	0.743 g
Fatty acids, total saturated 14:0	0.8463 g
Zinc, Zn	1.3395 mg
Isoleucine	0.7779 g
Fatty acids, total saturated 12:0	2.1477 g
Fatty acids, total polyunsaturated	2.8106 g
Leucine	1.1476 g
Tocotrienol, alpha	0.0108 mg
Vitamin A, IU	888.3531 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0085 g
Folate, DFE	33.4885 g
Tryptophan	0.1771 g
Vitamin C, total ascorbic acid	7.5155 mg
Phytosterols	9.2613 mg
Fatty acids, total saturated 6:0	0.0091 g
Tyrosine	0.5048 g
Vitamin B-12	0.9435 g
Vitamin K (phylloquinone)	3.4057 g
Fatty acids, total saturated	7.3149 g
Histidine	0.4538 g
Fatty acids, total monounsaturated	5.6961 g
Threonine	0.6577 g
Folate, food	33.4885 g
Vitamin E (alpha-tocopherol)	0.3275 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.0255 g
Magnesium, Mg	22.0716 mg
Lysine	1.2648 g
Potassium, K	256.0288 mg
Cystine	0.2124 g
Fluoride, F	0.8622 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Chicken	3 ounces	181.05	0.1105	12.6055
Onion	0	8	1.868	0.02
Tomato	0	5.0262	1.0862	0.0558
Vegetable oil	1 teaspoon	39.0773	0	4.5333
cilantro	0	0	0	0
Flour Tortilla	1	0	0	0
scallion	0	0	0	0
monterey jack cheese	0.25 cup	0	0	0