Nutrition Highlights (pakushanda)
Maoriro - 272
Fati - 13g
Carbs - 29g
Protein - 11g
Nguva Yese 17 min
Gadzirira 5 min , Cook 12 min
Kushumira 2 (1/2 quesadilla mumwe nomumwe)
A quesadilla haisi nguva dzose inoda maMexico . Iyo yakasiyana-siyana yakadikanwa zvikuru-kune zvigadziri zvakakwana zvinosanganiswa kuti iwe urambe uchinakidzwa usingatauki.
Uyu quesadilla mapepa emakwenzi mune zvekare maMediterranean anotora: maorivhi, feta cheese, pepper, miriwo, nemishonga. Vhura chinyorwa chechickpeas nekukurumidza fiber uye zvimwe mapuroteni-zvinoda chero zvipi zvese zvekuzadza kuora kwekudya.
Kunyange zvazvo yakazara nemishonga ine utano, kemuchesi iyi hairegi kuputika. Pakati pe feta uye mozzarella, uchawana mukana wakaenzana wekunyunguduka kwechikafu kune mazana matatu emakorikoni pakushanda.
Zvimwe
- 1/2 tablespoon maorivhi omuorivhi
- 1/2 dukuiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii,
- 1/4 svivheji orange bell pepper, zvigurwa zvidimbu
- 1/2 madhato, akachekwa
- 1/2 teaspoon yakaoma oregano
- 1/2 teaspoon yakasimwa basil
- 1/4 teaspoon kosher munyu
- 2 mideji yose gorosi tortillas
- 1/2 kapu yakasarudzwa sipinashi
- 4 maorivhi matsvuku, akachekwa mukati mekutenderera
- 1/4 mukombe yakakanyiwa yakakanyiwa, inoputirwa neforogo
- 1 tablespoon crumbled feta cheese
- 1/4 mukombe shredded low-fat mozzarella cheese
- Fukidza tsvuku tsvuku tsvuku (kusarudza)
Kugadzirira
- Pisai mafuta omuorivhi mune zviduku zvishoma pamusoro pe-medium heat. Wedzera shallot, tsvuku tsvuku, tomato, oregano, basil, uye munyu. Itai dzimwe nguva uye gadzira kusvikira anonisi uye pepper zvishoma nezvishoma, anenge 4 kusvika ku5 maminitsi. Shandurai musanganiswa kubva pa skillet kusvika kune imwe mbiya.
- Isa gorosi rose mugorosi rimwechete pamusoro pe-medium-heat heat. Pamusoro nepinopinashi, musanganiswa mumudziyo, maorivhi, chickpeas, feta, uye inosasa mozzarella uye inenge yakasarudzika tsvuku tsvuku tsvuku. Pamusoro neyese yegorosi tortilla, uchiikurira pasi zvishoma ne spatula.
- Ikavira kusvikira tortilla ichinyanya kutsvaga kune rumwe rutivi uye flip uye ramba uchibika kune rumwe rutivi kusvikira cheese yakanyunguduka zvachose (anenge maminitsi matatu negavi rimwe nerimwe).
- Bvisa quesadilla kubva pa skillet, tora mu wedges, uye ushande.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Kune zvakawanda wiggle room pazvinouya kune zvakasiyana-siyana zvezvigadzirwa zvinoshandiswa. Semuenzaniso, shandisa shallot kana tsvuku yeiii panzvimbo yejena, chero ruvara rwebheri pepper, tomashi yakasvava pane nzvimbo itsva, matsva matsva panzvimbo yeoma, kana kuti panzvimbo yepinashi. Iwe unogona kushandisa kunyange tortilla yakasiyana, sepinashi kana tomato-based one.
Paridza pepuni ye hummus pane tortilla yepasi kune zvishoma zveproteiniti uye fiber, kana kushandisa hummus pane chickpeas.
Kubika uye Kushumira Mazano
Tarisa Nutrition Facts iyo inosarudza tortilla kutenga. Iwe unoda kuwedzera fiber kuti uite kuzadza kuora kwekudya kudya.
Kuti uwane kudya kwakakwana, shumira nekodhi-calori dip yakadai sa plain salsa kana mafuraji maviri eguacamole kana pamwe chete ne 3/4 mukombe wekare cranberry saladi .
Chimwe chinyorwa chemasikati inosanganiswa nemiti inokandwa mumuconi wemonamu uye pineti yemunyu inoshanda, zvakare, sekuita kushandiswa kwemasamato basil soup .