Speedy Microwave Chicken Quesadilla

Ingredients (serves 4)

  • 5-6 oz. of canned chicken or turkey, drained and flaked
  • 1/3 packet of taco seasoning
  • 1 14-16 oz. can fat-free refried beans
  • 4-5 oz. of sliced black olives, drained
  • 4 oz. salsa
  • 8 6 inch whole wheat tortillas
  • 4 oz. shredded cheddar cheese
  • Mixed salad greens
  • Plain nonfat Greek Yogurt (optional)
  • Juice of ½ lime (optional)


  1. In a medium sized bowl empty the refried beans, 1/3 packet of taco seasoning and drained olives, and lime juice (optional) and gently mix.
  2. Lay out 4 tortillas and then spread ¼ of the mixture on each tortilla. Top the mixture with ¼ of the chicken per tortilla and then top the chicken with 1 oz. of cheese. Finish by topping each with a tortilla.
  3. Place one quesadilla in the microwave, cover with a damp paper towel and cook for 60-70 seconds, or until heated through and the cheese is melted. Carefully remove from the microwave and top each with ¼ of the salsa each salad greens, and a dollop of Greek yogurt (optional).  
  4. Repeat step 3 for the remaining quesadillas.


  1. All four quesadillas do not need to be made at one time. Just throw together the bean mix, and gently add the chicken and keep it a covered container in the fridge for up to three days. Then make them as desired. These work great for an after school snack or even a quick breakfast.
  2. Forget the tortillas and make yourself a big salad with mixed greens and a variety of vegetables and use the bean and chicken mixture to create a “leaned down” version of taco salad.
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