Iwe nevana vako munotanga sei zuva renyu? Chikudya chamangwanani, chokwadi, asi ndechei?
Ichi ndicho chimwe chezvikorekedzo zvakawanda izvo zvinokurumidza kubva kune imwe nzvimbo pane zvose zvinoita kuti iwe, chisarudzo-chako-chako chikafu mangwanani-ngwanani. Tinoda mapepa aya evanhu vanoita mapepa ega-munhu wese anowana ivo pachavo shanduro yezvokudya, dzimwe nguva achifuridzirwa nemumwe munhu sarudzo ("kumirira, ndinoda salsa pangu, zvakare!"), Dzimwe nguva kuva zvishoma nechinangwa wacky ( "Chii chakashata ne hummus mu quesadilla?").
Tanga nemazai akakuvara paunofunga nezvekuzadza - ipapo denga ndiro muganhu wezvaunogona kuwedzera - chiduku chechizi (zvimwe mapuroteni!), Mhando dzose yemiriwo, pamwe nemishonga kana zvinonhuwira, zvichida imwe bhakoni kana sausage ( edza zvimwe zvemaonda ehutuki kana shiri dzekuku). Zvipfeko mufriji? Oo hongu, hongu, wedzera avo mune-mune imwe sipinashi kana mamwe magira, mamwe mahagi akabikwa, kana squashi yakakangwa kana shredded yakatora nyama yenguruve. Zvose zvinogona kuwana nzira yayo kupinda mubhuku rekudya quesadilla. Uye izvi zviri nyore kuti zvigone pamwe chete pazuva revhiki, uye kufara zvakakwana kwevhiki.
Uye kutaura nezveprotini, kuwana magiramu acho mangwanani kunokosha kune vose vana nevakuru. Kuwana mapuroteni akakwana anogona kukubatsira iwe wose kunzwa wakakwana kwenguva refu, iyo inokubatsira iwe kuisa pfungwa dzako pane zvidzidzo kuchikoro uye kubasa-izvi ndizvo zvimwe zvikonzero zvinokosha. Imwe yenzira dzakanakisisa uye dzevana-dzakanakisisa dzekudzikisa mapuroteni ezvokudya zvekudya zvingasarudzwa zvaunosarudza kuwedzera girazi remukaka wakanaka, rimwe girasi rimwe chete 8 rine 8 gramu eprotini yakakwirira, uye 9 michina inokosha.
Uye kune marudzi mazhinji ehutatu anowanikwa nhasi (tomato, sipinashi, zviyo zvose) - nzira yakanakisisa yekupa zvimwe zvakasiyana-siyana mumutsara uyu, kwete kutaura zvinonakidza splashes yemuvara.
Idzi idzi dzakawanda dzakabatanidzwa patafura yemangwanani, asi iwe unogonawo kuuputira izvo zvichitsvaira mumagetsi eumumumuri kana mapepa emapepa uye uzvidye pamhanya. (Asi gadzirai mukaka uyo kutanga!). Dzvanya pano kune mamwe mapeji.
Zvamunoda
- 6 mashupuni unsalted bata
- munyu kurora (kosher kana coarse)
- tsvuku tsvuku kuvira
- 8 mazai makuru
- 4 tortillas (8-inch; chero ruvara / rudzi)
- 1/2 mukombe chese (shredded; chero rudzi rupi)
- Zvingasarudzwa: diced avocados kana guacamole, diced tomato, salsa, maorivhi akaomeswa, bhituni yakagadzirwa kuTalkkey kana kuti musikisi kana nyama yeiyi, mutsvuku, kana nyuchi dzesvo, yakatsvairwa uye yakashambiswa, yakanyungudutswa eiii, yakasvibiswa kana yakasvibiswa, yakasvibiswa pinepineki, zvigadzirwa zvepallions, minced bell tsvina, yakasvibiswa kana yakasimwa
Nzira Yokuita Izvo
- Muchidimbu chemasvikiro, kurova mazai nemunyu uye pepper.
- Sungunusa 2 masupunikiti emuti mumusvikiti wepakati pepakati-yakanyanya kupisa.
- Dururirai mazai, uye muzvimedze, muchikurudzira pane dzimwe nguva asi muchirega pasi kuisa zvishoma pakati pekusimudzira.
- Rega kungoita zvisati zvaitika kuda kwako, sezvo vacharamba vachibika mubvunzo, uye vanozviisa muhote.
- Bvisai skillet, uye mozoipisa pamusoro pepakati huru yekupisa.
- Sungunusa 1 teaspoon yearoro mu skillet, uye isa imwe yefurawa yefriji mu skillet.
- Itai 1/4 yeiyo mazai mazai imwe hafu ye tortilla, uye shandisai mafupuni maviri emashizha akavharidzirwa kana akaputika pamusoro peiyo mazai.
- Iwe unogona kuidana zuva rimwe chete uye peta hafu yakazara ye tortilla pamusoro pekuzadza, kana kusasa pamusoro peipi yeiyi mazano okuti: diced avocados, guacamole, diced tomato, salsa, maorivhi akadiridzwa, bhakoni, sausage, nyemba nhema, mincedi anyezi , minced bell peppers, sipinashi, makumbo, nezvimwewo.
- Shandisa spatula kuti utore hafu yeka tortilla pamusoro pekuzadza, uye rega kubika kwemaminitsi 1 kusvika ku2, kusvikira pasi pe quesadilla ine ndarama yakaisvonaka.
- Shandisa spatula kuti flip the quesadilla pamusoro uye ugadzire imwe 1 kusvika kumaminitsi maviri, kusvikira rumwe rutivi rune dhononi.
- Svetera kubva panopinda pavharoti, cheka muzvitatu. Dzokorora pamwe chete nemasara, mafuta, tortillas, mazai uye zvinoda kuzadzwa, uye kushumira mumwe nomumwe achipisa negirazi yekaka inotonhora.
Ichi chinyorwa chikamu chekubatanidzwa ne National Milk Life Campaign, uye ndinofara kugovana iyi recipe newe!
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 1445 |
| Total Fat | 49 g |
| Saturated Fat | 21 g |
| Unsaturated Fat | 12 g |
| Cholesterol | 257 mg |
| Sodium | 3,250 mg |
| Carbohydrates | 202 g |
| Dietary Fiber | 14 g |
| Protein | 45 g |