Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 272
Amafutha - 13g
I-Carbs - 29g
Amaprotheni - 11g
Ingqikithi Isikhathi 17 iminithi
Lungisa amaminithi angu-5 , Pheka amaminithi angu-12
Izinkonzo 2 (1/2 quesadilla ngayinye)
I-quesadilla ayidingi njalo intukuthelo yaseMexico . Ukulingana kwayo kuyafisa kakhulu-kunezithako ezanele zokuhlanganisa ukuthi kungenzeka uqhubeke ujabulela ngaphandle kokukhathala.
Le recipe ye-quesadilla ibeka emakethe okudala aseMedithera: iminqumo, i-feta cheese, i-pepper, imifino kanye namakhambi. Vula i-canck ye-chickpeas ye-fiber esheshayo nokunye okudingekayo kwamaprotheni kwanoma yisiphi isidlo sokulahlekelwa kwesisindo.
Nakuba zigcwele izithako ezinempilo, le iresiphi ayifuni ku-ushizi. Phakathi kwe-feta ne-mozzarella, uzothola inani elilinganayo lokuhamba okukhambile kwamakhilomitha angaphansi kuka-300 ngokukhonza.
Izithako
- 1/2 isipuni samafutha omnqumo
- 1/2 anyanisi omncane, oqoshwe kahle
- 1/4 pepper ophakathi kwe-bell pepper, uthathe imichilo
- 1/2 utamatisi omncane, oqoshiwe
- 1/2 isipuni is oregano omisiwe
- 1/2 isipuni basil omisiwe
- 1/4 ithisipuni usawoti oshelelayo
- 2 ama-tortillas egcwele okolweni kakolweni
- 1/2 indebe isipinashi oqoshiwe
- 4 ama-olivusi amnyama, ahlanjululwe emigqumeni
- I-1/4 indebe yama-chickpe asemathinini, aphonswe kancane ngemfoloko
- Isipuni esingu-1 si-crumbled feta cheese
- I-1/4 indebe yatshisa ama-mozzarella ushizi ophansi
- Fiphaza ama-flakes abomvu (ozithandayo)
Ukulungiselela
- Ukushisa amafutha omnqumo esikhwameni esincane phezu kokushisa okuphansi. Engeza shallot, red red bell, utamatisi, oregano, basil, nosawoti. Hlanganisa njalo bese upheka kuze kube yilapho u-anyanisi ne-pepper ubelula kancane, cishe imizuzu engama-4 kuya kwemihlanu. Dlulisa ingxube kusuka esikhwameni kuya esitsheni esincane.
- Beka lonke i-tortilla yengqolowa ku-skillet efanayo ngokushisa okuphansi okuphakathi. Phezulu nge isipinashi, ingxube esitsheni, iminqumo, ama-chickpeas, feta, futhi ufafaze i-mozzarella kanye namaflebhe abomvu okukhethwa kukho. Phezulu ne-tortilla yesibili yengqolowa yonke, ucindezele phansi ngobumnene nge-spatula.
- Pheka kuze kube yilapho i-tortilla igolide encane ngakolunye uhlangothi bese uqhubeka upheka ngakolunye uhlangothi kuze kube yilapho ushizi upheleke ngokuphelele (cishe imizuzu engama-3 ngakunye).
- Susa quesadilla kusuka skillet, uthathe wedges, futhi bakhonze.
Ukuhlukahluka Kwesithako kanye Nokusekela
Kunekamelo elikhulu lokuzikhandla uma kuziwa ezinhlobonhlobo zezithako ezisetshenziswayo. Isibonelo, sebenzisa i-shallot noma u-anyanisi obomvu esikhundleni se-ophuzi, noma yiliphi i-pepper enombala yombala, utamatisi omiswe ilanga esikhundleni sama-fresh, fresh herbs esikhundleni somile, noma esikhundleni se-sipinashi. Ungasebenzisa ngisho i-tortilla ehlukile, njengesipinashi noma esisodwa esisodwa esisodwa.
Spread isipuni se-hummus ku-tortilla engezansi ukuze uthole amaprotheni engeziwe kanye ne-fiber, noma usebenzise i-hummus esikhundleni sezinkukhu.
Amathiphu wokupheka nokukhonza
Hlola ilebuli ye - Nutrition Facts uma ukhetha i-tortilla ukuyothenga. Uzofuna ukwandisa i-fiber ukudala isidlo sokugcwalisa isisindo.
Ukuze uthole isidlo esiphelele, sebenzisa idipholi ephansi efana ne- salsa ecacile noma ama- tablespoons amabili e- guacamole noma eceleni kwe-3/4 indebe yesaladididi yama- kare .
Imifino emifino yokuxubana entwasahlobo ekhishwa ngamanzi kalamula kanye nosawoti kasawoti isebenza, futhi, njengokwenza isobho se- tomato basil .