In a skillet over medium-high heat, brown the onions and mushrooms in 30 ml (2 tablespoons) oil. Season with salt and pepper. Transfer to a bowl and let cool a few minutes. Add the bell pepper, chicken and salsa. Adjust the seasoning. Set aside.
Lay the tortillas on a flat surface. Scatter 60 ml (1/4 cup) cheese on half of each tortilla. Spoon 1/8 of the chicken–vegetable mixture onto the cheese. Fold the other half of the tortilla over the filling, pressing lightly to seal.
In 2 large non-stick skillets over medium-low heat, brown 4 quesadillas at a time in 15 ml (1 tablespoon) oil per skillet, about 3 minutes per side.
Serve with sour cream and salsa.
You can cook the chicken and vegetables ahead of time. Come Thursday, dinner will take just minutes.
Recipes with the "Healthy Pick" stamp have been evaluated by a registered dietitian member of the Ordre professionnel des diététistes du Québec.