Chicken and bean quesadilla

This Mexican quesadilla is a protein bomb: 51 g per serving, plus 68 g of carbs and 14 g of fibre for 710 kcal. Chicken, kidney beans and cheddar between two golden tortillas: a complete, rich, tasty meal, perfect for bulking or after a heavy session. The chicken + beans duo pushes protein very high.

At 710 kcal with 26 g of fat, the quesadilla is bulking-oriented. The cheddar and tortillas concentrate the calories: when cutting, halve the cheese, use thinner whole-wheat tortillas, and cook dry in a non-stick pan. The chicken and beans keep protein and fibre at the top regardless.

The secret to a good quesadilla: fill half a tortilla (chicken spiced with cumin and paprika, beans, pepper, cheddar), fold, and brown over medium heat in a dry pan until the cheese melts and the tortilla crisps. Press lightly with a spatula. Cut into wedges and serve with a little yogurt or homemade salsa.

A quesadilla is never eaten alone in Mexico, and that is where the dish comes into its own. Serve it with a fresh salsa (tomato, onion, coriander, lime), a homemade guacamole or a pico de gallo: these sides bring freshness, vitamins and volume for very few calories, and balance the richness of the cheese.

A spoon of Greek yogurt is a great swap for sour cream while adding protein, and a handful of raw vegetables (lettuce, radish, corn) completes the plate. These extras turn an already complete dish into a sociable, colourful meal — perfect for a shared dinner, without blowing the calories if you keep the sauces light.

First mistake: a filling that is too wet. Bell pepper and kidney beans contain water, and if you slip them between the tortillas as they are, the steam softens the wrap instead of crisping it. Drain and rinse the beans well, let the chicken, pepper and bean mixture cook off for two or three minutes in the pan, and wait until it has cooled slightly before filling. A dry, well-spiced filling makes all the difference.

Second mistake: too much filling or too much heat. An overloaded quesadilla splits when you flip it and the cheese runs into the pan. Spread the filling in a thin, even layer, leaving one centimetre of edge free. Cook over medium heat: on high heat the tortilla blackens before the cheddar has melted. Two minutes per side is enough, and you should hear a gentle crackle, not an aggressive sizzle.

Third mistake: flipping too early or too often. Let the first side form a golden crust before flipping decisively, using a large spatula or a plate. Finally, cut after a minute of rest: the cheese firms up slightly and the wedges hold together better, without the filling escaping.

The quesadilla principle, a protein, a legume and cheese between two tortillas, lends itself to many variations. Swap the chicken for turkey, leftover lean ground beef or shrimp; use black beans or chickpeas instead of kidney beans; add corn, red onion or spinach for extra volume. For a faster chicken option, leftover shredded roast breast works perfectly.

As for cheese, cheddar brings flavour and melts well, but mozzarella, emmental or a mix of grated cheeses work too. To lighten it, use a reduced-fat version or blend half cheese, half well-drained fromage blanc. As for the tortilla, the whole-wheat version adds fibre, corn tortillas suit a gluten-free diet (check the label) and a smaller tortilla lowers calories automatically.

Finally, think about spices: cumin and paprika set the tone, but a pinch of chilli, dried oregano or a little lime zest change the result completely. You can therefore make three different versions from the same base and never tire of this quick recipe, very handy on weeknights.