Kuphweka Kupanga Mediterranean Quesadillas

Zakudya Zofunikira (potumikira)

Zikhala - 272

Mafuta - 13g

Carbs - 29g

Mapuloteni - 11g

Nthawi Yonse 17 min
Konzani mphindi zisanu , Cook 12 min
Mapemphero 2 (1/2 quesadilla aliyense)

Magazi a quesadilla nthawi zonse samafunika ku Mexico . Zomwe zimapangidwira zimakhala zofunikanso-pali zowonjezera zowonjezera zosakanikirana zomwe zingatheke kuti mupitirize kusangalala ndi wina popanda kukhumudwa.

Mapuwa a quesadilla amanyamula mchere wosiyanasiyana wa Mediterranean: maolivi, feta tchizi, tsabola, masamba, ndi zitsamba. Tsegulani chitha cha nkhuku kuti mupange mwamsanga msanga komanso zakudya zina zowonjezera mapuloteni.

Ngakhale zodzala ndi zowonjezera zowonjezera, njirayi siikwera pa tchizi. Pakati pa feta ndi mozzarella, mumapeza phindu lokhazikika la ma calories oposa 300 pa kutumikira.

Zosakaniza

• 1/2 supuni ya mafuta a maolivi
• 1/2 anyezi aang'ono, okongoletsedwa bwino
• 1/4 sing'anga lalanje belu tsabola, dulani
• 1/2 phwetekere, chodulidwa
• 1/2 supuni ya supuni yowuma oregano
• 1/2 supuni ya supuni ya basil
• 1/4 supuni ya supuni mchere wosakaniza
• 2 sing'anga zambiri za tirigu
• 1/2 chikho chodulidwa sipinachi
• 4 azitona zakuda, sliced ​​in rounds
• 1/4 kapu ya nkhuku zam'chitini, osweka pang'ono ndi mphanda
• Supuni imodzi imadulidwa feta cheese
• 1/4 chikho chopangidwa ndi mafuta otchedwa mozzarella tchizi
• Fukani nyemba za tsabola wofiira (zosankha)

Kukonzekera

1. Kutentha mafuta a maolivi pang'onopang'ono pamapiko otsika. Onjezerani shallot, tsabola wofiira, tomato, oregano, basil, ndi mchere. Onetsetsani nthawi zina ndi kuphika mpaka anyezi ndi tsabola asinthe pang'ono, pafupi mphindi 4 mpaka 5. Tumizani kusakaniza kuchokera pa skillet kupita ku mbale yaing'ono.
2. Ikani lonse tirigu tortilla mu chimodzimodzi skillet pa otsika-sing'anga kutentha. Pamwamba ndi sipinachi, osakaniza mu mbale, maolivi, nkhuku, feta, ndi kuwaza mozzarella ndi tsabola wofiira wofiira. Pamwamba ndi chikondwerero chachiwiri cha tirigu, kuchigwiritsira pansi mofatsa ndi spatula.

1. Kuphika mpaka phokosoli ndi golidi pang'onopang'ono kenaka pitirizani kuphika kumbali inayo mpaka tchizi usungunuke (pafupifupi mphindi zitatu mbali iliyonse).
2. Chotsani quesadilla kuchokera skillet, kudula ku wedges, ndikutumikira.

Zosakaniza Zosakaniza ndi Zobwereza

Pali malo ambiri okhudzidwa pazinthu zosiyanasiyana zomwe zimagwiritsidwa ntchito. Mwachitsanzo, gwiritsani ntchito shallot kapena anyezi wofiira m'malo mwa chikasu, tsabola wina wofiira, tomato wouma dzuwa m'malo mwa zitsamba zatsopano, m'malo mwouma, kapena m'malo mwa sipinachi. Mukhoza kugwiritsa ntchito tortilla yosiyana, monga sipinachi kapena tomato imodzi.

Phulani supuni ya hummus pansi pa tortilla pansi pa mapuloteni pang'ono ndi ma fiber, kapena gwiritsani ntchito hummus mmalo mwa nkhuku.

Malangizo Ophika ndi Kutumikira

Fufuzani Zolemba Zowona Zakudya Zakudya za Nutrition posankha tortilla kugula. Mufuna kuwonjezera fiber kuti mupange chakudya chokwanira.

Kuti mukhale ndi chakudya chamtundu uliwonse, perekani makilogalamu ochepa monga salsa kapena supuni ziwiri za guacamole kapena pambali ya kapu 3/4 ya saladi ya kiranberi kale .

Mchere wambiri wa masika wothira mu mandimu ndi mchere wochuluka umagwira ntchito, komanso, monga mchere wa tomato .