Meals · Tacos, burritos & enchiladas

Chicken quesadillas

Name: Chicken quesadillas
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Yield: 2 servings
Ingredients: 2 large flour tortillas; 1 breast chicken breast, cooked and shredded; 1 cup Monterey jack cheese, shredded; 2 green onion, sliced; 1 jalapeño, minced; 1/4 cup whole-milk Greek yogurt, for dipping

The ten-minute answer to a hungry household: tortillas, chicken and cheese in a dry pan until crackly outside and molten inside. Leftover chicken's highest calling.

Time: 15 min (5 prep + 10 cook)
Servings: 2
Per serving: 658 kcal
Protein: 60 g

Both directions are legitimate — the score measures fullness per calorie, not virtue. Every version is the same dish, rebalanced.

Ingredients

2 large flour tortillas120 g
1 breast chicken breast, cooked and shredded250 g
1 cup Monterey jack cheese, shredded120 g
2 green onion, sliced20 g
1 jalapeño, minced (optional)15 g
1/4 cup whole-milk Greek yogurt, for dipping60 g

Every ingredient links to its food page — same data, same score, same formula.

Steps

Layer half of each tortilla with cheese first, then chicken, scallions and jalapeño, then a little more cheese — cheese on both faces is the glue.
Fold and set in a dry pan over medium. No oil: the tortilla crisps better against bare metal.
2–3 minutes a side, pressing lightly, until deep golden and audibly crisp.
Rest one minute, cut in wedges, and dip in the yogurt (it does exactly what sour cream does).

Why this score

solidly filling

No single route carries this one — a moderate amount of protein, volume and fiber.

Three routes to fullness — one is enough

37% of kcal

52% water

4 g/Mcal

What pulls it down

Nothing here converges the way engineered food does — no sugar, no savoury and no alcohol penalty.

How scores work

Computed on the finished dish, not an average of the parts: 1316 kcal goes into the pot, 585 g of ingredients comes out as ~520 g of food → 253 kcal per 100 g. Cooking moves water, and energy density is the score's biggest lever — so we show the math. Full formula here.

Per

Calories: 253
Protein: (37%); 23 g
Fat: (42%); 12 g
Carbohydrates: (21%); 13 g
of which sugar: 1 g
Fiber: 1 g
Sodium: 363 mg

Percentages are the share of calories from each macronutrient.

Computed from the ingredients' USDA data — nothing typed by hand. Every number is traceable, every score recomputable.

More meals

Photo: AI-generated. Nutrition and score are computed from the ingredients with the published formula — this recipe hasn't been kitchen-tested by us yet.