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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 298.2
  • Total Fat: 14.2 g
  • Cholesterol: 30.5 mg
  • Sodium: 1,036.4 mg
  • Total Carbs: 18.8 g
  • Dietary Fiber: 8.5 g
  • Protein: 23.0 g

View full nutritional breakdown of Cheese quesadilla calories by ingredient
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Cheese quesadilla

Submitted by: CINDYSUE48
Cheese quesadilla

Introduction

High in protein, low in carbs, and all for just 300 calories High in protein, low in carbs, and all for just 300 calories
Number of Servings: 1

Ingredients

    Low carb/low fat wraps (I used Toufayan which gives 13g total carb and 8g fiber)
    1/3 cup Mexican blend cheese (Kraft Shredded)
    1T sour cream (Food Lion full fat)
    2T salsa (Food Lion medium)
    1/2 pat butter (about 1 tsp) (Food Lion salted)

    (Nutritional info based on specific brands)

Directions

Take 1 low carb wrap and lightly butter.
Place butter side down in frypan/griddle
Add cheese evenly, covering most of wrap (leave about 1/4 inch at edge).
Cover and watch for cheese to be mostly melted.
When most of cheese is melted, close the quesadilla by folding in half.
Cook until browned and crispy.
Flip over and cook other side until browned and crispy

Cut in 3 wedges and serve with sour cream and low sugar salsa.

Number of Servings: 1

Recipe submitted by SparkPeople user CINDYSUE48.






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Member Ratings For This Recipe


  • Very Good
    33 of 35 people found this review helpful
    For those of you who are rating this one-star, or bad, please keep in mind that this is a low-carb recipe, NOT a low-fat. Anytime the fat content of a processed food is lowered, the carbs increase to compensate. Feel free to change the recipe to fit your needs, but do not bad cuz of amt. of fat. - 3/24/09

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  • Incredible!
    32 of 40 people found this review helpful
    All this balony about too much sodium, fat and the like is what makes dieting soooo tedius. It's ONE meal. It's not every meal for the rest of your life, so lighten up, adapt it (if you must) but be a bit more grateful for what is a very tasty, very good meal idea! Make dieting FUN! - 3/26/09

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  • Very Good
    32 of 37 people found this review helpful
    I omit the sour cream and use whole wheat tortillas and no butter (just a spray of cooking oil). Easy and a tasty snack or lunch! You can also add veggies inside it for a heartier (and healthier) quesadilla. - 8/8/07

    Reply from CINDYSUE48 (1/3/09)
    kind of defeats the purpose....it's a low carb recipe!


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  • Very Good
    31 of 32 people found this review helpful
    Along with other 'good tips'. I make these in my George Foreman grill - just spray it. No need for oil/butter and no need to flip it, perfectly browned and crunchy. You could use any sandwich maker machine as well. - 3/24/09

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  • Very Good
    20 of 23 people found this review helpful
    I made several changes and they were delicious. I use wheat tortillas, 2% cheese, and low-fat sour cream. Also put a little onion, green pepper and chicken in with the cheese. Instead of using butter in a skillet bake them in the oven. - 3/24/09

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  • Very Good
    16 of 16 people found this review helpful
    I add black beans and veggies to this. It makes a whole rounded meal for me. - 3/24/09

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  • Very Good
    16 of 17 people found this review helpful
    Mission Hill makes a line of "carb balance" tortillas that are even better for this. The whole wheat variety only has 4 net carbs per tortilla and a nicer texture than most other whole wheat tortillas I've tried.

    Definitely having this for lunch today though. - 3/15/09

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  • Incredible!
    13 of 13 people found this review helpful
    I added some chicken. Yum yum. - 10/26/08

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  • Very Good
    9 of 9 people found this review helpful
    So simple, and so yummy. I used tomato basil tortillas which gave it a little something extra. If I hadn't used this recipe, I'm certain I would have added gobs more cheese. 0:) But it didn't need it! - 3/24/09

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  • Very Good
    9 of 10 people found this review helpful
    We loves these at my house, however there is a ton of sodium in this recipe. I use homemade salsa - much lower sodium, light sour cream, and I do add bell pepper, scallions, and diced tomatoes to the inside. In effort to get more whole grains, I use low carb whole wheat tortillas.
    Pair w/salad. - 3/24/09

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  • 8 of 8 people found this review helpful
    One of my favorite snacks when I get home. Sometimes I put it in the microwave and leave off the butter. I also like to add jalapenos or corn to the inside. - 3/24/09

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  • 7 of 7 people found this review helpful
    THANKS FOR THIS RECIPE, I AM TRYING TO EAT LOW CARB AND THIS SOUNDS VERY GOOD. I WILL TRY IT TODAY. - 1/21/10

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  • Incredible!
    6 of 6 people found this review helpful
    Wow, This was wonderful. I had a salad with it and was totaly full. This will be something that I will make often. - 12/18/07

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  • Incredible!
    5 of 5 people found this review helpful
    I make these with lowfat highfiber whole wheat tortillas, a spray of veg oil and add lowfat mozzerella and turkey pepperoni, mushrooms and green ppr or onion and dip into lowfat ranch dressing! I can enjoy these while my family eats take out pizza and no guilt comes with it and they taste great! - 7/2/10

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  • 5 of 5 people found this review helpful
    These are easy to make in the foreman grill, fyi. - 1/17/08

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  • Incredible!
    5 of 5 people found this review helpful
    This was great for a quick and easy lunch! I used no calorie spray butter and low fat sour cream but otherwise made as directed. Thanks for posting a yummy and easy recipe!! I will definitely make again! - 11/10/07

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  • Very Good
    3 of 3 people found this review helpful
    I think its a great basic, that you can accomodate your food preferences...Pesonally, love putting cheese on the quesidilla, pop it in the microwave, when it comes out, I add fresh spincach, and lettuce,and tomatoes, and a small amount of lite ranch dressing...delicious!!! - 1/22/10

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  • Very Good
    3 of 4 people found this review helpful
    Great for a quick lunch and after school snack for kids too! - 3/24/09

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  • Good
    3 of 4 people found this review helpful
    to save calories, I left off the sour cream and no butter. and used the 2% cheese. - 3/24/09

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  • Incredible!
    3 of 3 people found this review helpful
    very yummy and quick. great idea, I used PAM instead of butter. - 9/10/07

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  • Incredible!
    2 of 2 people found this review helpful
    I made mine with homemade tortillas! I have celiac disease and diabetes so this recipe was great for me! - 2/20/11

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  • Very Good
    2 of 2 people found this review helpful
    my kids like these occassionally without the salsa, homemade tortillas baked with lime juice before putting on the cheese and with an added sprinkle of garlic for a change of flavors. Both are yummy. - 3/24/09

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  • Very Good
    2 of 2 people found this review helpful
    Fast & easy-- my favorites when cooking. Didn't use sour cream, but were great with just salsa. - 8/23/07

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  • Very Good
    1 of 1 people found this review helpful
    This is a really great basic recipe. I usually forgo the sour cream and add various veggies or leftovers that are lying around. Great recipe! - 7/29/10

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  • Good
    1 of 4 people found this review helpful
    Yes--trying to cut back on sodium. I'll adjust with substituting lower sodium ingredients. - 1/25/10

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  • 1 of 1 people found this review helpful
    How could I make this with less sodium? I know the cheese has a lot of sodium but over 1,000mg for this recipe. I might try it with chicken and less cheese and see how it goes. I love quesadillas - 1/21/10

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  • Very Good
    1 of 1 people found this review helpful
    corn tortillas are a good whole grain choice. the calorie coun will need to be adjusted. two average corn tortillas are one serving of grains 100 cal - 1/21/10

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  • Incredible!
    1 of 1 people found this review helpful
    I love these!!!!
    I use whole wheat tortillas instead. - 1/21/10

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  • Very Good
    1 of 1 people found this review helpful
    If you are like me and love salsa ( everyone loves to say "salsa" ) keep in mind that it is very low calorie and no fat at all so feel free to have a liberal helping. I will often cut back on the sour cream and load on the salsa :) - 1/21/10

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  • Very Good
    1 of 1 people found this review helpful
    I make something similar only I browned ground turkey seasoned with some garlic powder, cumin and fresh pepper, used PAM spray on my pan, and added fresh pico de gallo inside--used Monterrey Jack cheese, served it with low fat refried black beans--it was a full meal - 1/21/10

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  • Very Good
    1 of 1 people found this review helpful
    I have been making this for years. Sometime I add pinto beans (a light layer) for extra protein and less cheese. Also, if you have a cast iron skillet or teflon pan or grill you don't need butter or oil to grill it. I never use either and they come out fine. - 1/21/10

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  • 1 of 1 people found this review helpful
    Why not use unsalted butter? - 1/21/10

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  • 1 of 1 people found this review helpful
    Yummy and super easy, too! - 1/7/10

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  • 1 of 2 people found this review helpful
    I make with peppers, onions, jalapenos (if you like spicy) chicken breast sauted together with a little cumin, cayenne pepper, paprika, chili powder, garlic.I put it on whole wheat wrap, add a bit low fat cheese and cover with another wrap and bake. MUCH less fat . This recipe's fat is a day's worth - 3/29/09

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  • Very Good
    1 of 1 people found this review helpful
    Tastey & filling. On top of it, this is healthy for me also. - 3/24/09

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  • 1 of 8 people found this review helpful
    WOW thats a lot of sodium!! :/ - 3/24/09

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  • 1 of 2 people found this review helpful
    Sounds YUMMY!!! Will try soon!! - 3/24/09

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  • 1 of 5 people found this review helpful
    seems like alot of sodium - 3/24/09

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  • 1 of 6 people found this review helpful
    Where are all the veggies. A little less cheese and more veggies and you would have fewer calories. As well as ommitting the butter for cooking spray. - 3/24/09

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  • 1 of 8 people found this review helpful
    These sounded great till I seen the sodium..not good for me. Anna - 3/24/09

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  • 1 of 9 people found this review helpful
    Sounds great but way to much sodium. - 3/24/09

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  • 1 of 4 people found this review helpful
    These are good...But still way to many carbs for me, at this time. - 7/31/07

    Reply from CINDYSUE48 (1/3/09)
    I agree when in weight loss phase, but most people can handle while on maintenance.


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  • Good
    1 of 3 people found this review helpful
    great lunch idea - tks - 3/25/07

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  • Incredible!
    1 of 1 people found this review helpful
    very good when cooking for one =) - 3/21/07

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  • The supposed protein content of this recipe makes no sense. The 1/3 cup of cheese accounts for a little less than 10g, so where's the other 13g of protein supposed to be coming from? At most 6g could come from the wrap, but that still leaves 7g of protein unaccounted for. - 3/21/14

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  • perfect for a low carb diet thank you - 11/3/13

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  • Looks great but Sodium: 1,036.4 mg pretty much says it all. - 5/14/13

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  • awesome snack for people who have a hard time getting in the protein! - 5/10/13

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  • where do you find that brand of tortilla ? - 4/24/13

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  • you can also add grilled chicken chunks and some chopped green chilies! yummm! - 2/26/13

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  • why is there 1,036mg of sodium?? - 1/23/13

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  • yummy! - 1/12/13

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  • I made this up and ate smaller portions for a snack! Yummy! - 8/23/12

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  • Yum! Quick and easy dinner or snack! I skip the sour cream and dip my quesidilla in the salsa only.

    - 8/21/12

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  • I make mine in the toaster oven. No butter, and no pan to wash. Some types of flour tortillas will puff up really nicely.

    If I don't have sour cream or salsa, I use Annie's Goddess salad dressing as a dip. - 8/14/12

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  • 5 star - 6/28/12

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  • Lots of sodium - 6/2/12

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  • I added salsa, tofu and green pepper into my quesadillas while cooking them..delish! - 5/19/12

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  • How long do you cook them when you use the George Foreman grill? - 5/4/12

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  • the kids love this and it is easy to make and easy to vary...it doesn't have to be low carb unless you want it to be! - 3/1/12

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  • USE GEORGE FOREMAN GRILL - 12/7/11

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  • Delicious - 11/30/11

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  • different .. liked .. good for children for lunches or dinners . - 11/30/11

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  • Great basic recipe, can be adapted in so many ways. Thanks for sharing. - 11/30/11

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  • I used some of my leftover turkey turkey breast from Thanksgiving to make it more of a satisfying and hearty meal! - 11/30/11

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  • Wow2--we really enjoyed these! - 11/30/11

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  • I never use butter just a non-stick pan and it works perfectly. No sour cream either. - 11/30/11

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  • I am going to try this recipe tomorrow for dinner. It sounds yummy - 11/16/11

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  • Versitale to make your own and lower fat according to your own diet needs. Love it! (kids loved it too) - 7/9/11

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  • 18 g of carbs isn't low when Atkain's says no more then 20 g all day - 5/14/11

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  • can't wait to make it again - 5/6/11

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  • I love cheese quesadillas and these are fantastic...:0 - 2/6/11

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  • very good! - 2/6/11

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  • Added pre-cooked chicken to mine. Also I made it on the George Foreman grill with PAM spray instead of butter like another person recommended. This however didn't make them as crispy as my Fiance wanted so I'm gunna try fryingpan next time around - 11/10/10

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  • My Husband & I both LUV this! - 7/28/10

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  • Excellent!!! Easy and nutritious! - 7/23/10

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  • looks good, I will have to give it a try :-) - 6/28/10

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  • Although I haven't actually tried this recipe yet it seems like a yummy one for a low-carb diet conscious eater. I'm on the corrective phase of a low-carb program, and the ECC is only 10.3 carbs which is within limits. - 4/26/10

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  • I loved it I'm not a fan of sour cream so I took it out added some salsa made a great meal for me - 3/5/10

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  • Sounds like a quick and tasty meal served with salad and a few veg in it. Will definitely make it. Thanks for sharing! - 1/23/10

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  • I love quesadillas and like to add vegtables and chicken occasionally. - 1/22/10

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  • Added some chopped red onions and jalapenos. Yummy!! - 1/21/10

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  • 0 of 1 people found this review helpful
    it really sounds good.i will try it once i get all the stuff for it. - 1/21/10

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  • WOW!!!! - 1/21/10

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  • Sound good, and I will make it, but like to add veggies, too--especially lightly sauteed sliced mushrooms and onions. I am giving this five starts, because, the recipe reads so tasty. - 1/21/10

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  • Made this the other night, was great! yum, yum added veggies to it....! - 1/21/10

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  • Thanks for sharing! - 1/21/10

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  • Easy - tasty - 1/21/10

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  • will be trying soon - 1/21/10

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  • 0 of 1 people found this review helpful
    You can use Butter flavored cooking spray if you are looking for the butter flavor but I totally agree the sodium is a little high. I use my quesadilla maker and I usually use cooking spray on it. Also you can use plain non fat yogurt instead of sour cream, can barely tell the difference. - 1/21/10

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  • I will be trying this soon. - 1/21/10

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  • Quick and easy. Made with blue corn tortillas, olive oil vs butter, I also threw some bell pepper strips, spinach & shredded carrots. - 1/21/10

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  • This recipe sounds delicious - 1/21/10

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  • I like this.. a lot.. i only have chesse on it and a flour wrap.. no butter or sauce, still pretty delicious! - 1/20/10

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  • 0 of 6 people found this review helpful
    I love these, but the amount of sodium in this one still makes it VERY unhealthy. Too much sodium is as bad for one in the long run as are too many carbs and too much fat. It just affects us in a different manner. A lifetime of excessive amounts of sodium will cause health problems. - 3/25/09

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  • Incredible!
    0 of 1 people found this review helpful
    yummy!! - 3/24/09

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  • Incredible!
    0 of 1 people found this review helpful
    I'll nuke some chopped peppers & onions & mix that with leftover chicken that I've chopped. Mix all that with the shredded cheese & some taco seasoning & hot sauce. YUM YUM YUM! The kids love it! - 3/24/09

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  • 0 of 1 people found this review helpful
    absolutely wonderful for lunches! - 3/24/09

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  • Incredible!
    0 of 1 people found this review helpful
    Just bought a new George Foreman grill with the quesadille plates.I think this will work well,can't wait to make these. - 3/24/09

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  • 0 of 1 people found this review helpful
    This sounds great. I'm trying it tonight. Thanks - 3/24/09

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