Quesadillas a Mexican ndi osavuta kupanga ndipo ana amawakonda kwambiri, popeza ali ndi tchizi (ali ndi zamasamba zowonjezera mmenemo, ndithudi)! Chomera chodyera cha masamba chosavuta ndi tchizi tsabola quesadillas chidzasokonezeka ndi ana, komanso achikulire, ndi veggie quesadillas amachitiranso zokometsera zokongola kapena zosavuta kuzikonda kwa Super Bowl, kapena tsiku lililonse la masewera. Mwinanso mungakonde kukhala ndi kirimu wowawasa, guacamole yokhala ndi mavitamini komanso salsa pambali kuti mumve veggie quesadillas.
Tsabola ya pepper ya veggie quesadillas imathandizanso kuphika mafuta m'malo mwa fried, yomwe imapatsa mafuta abwino, popanda mafuta kapena mafuta pamene akuphika (ngakhale chophikacho chimafuna kuphika kabokosi ka mafuta pang'ono musanaphike, inu akhoza kusiya mafuta ndikugwiritsira ntchito poto yopanda ndodo, kapena kuchotsa sitepeyi mokwanira ngati mukufuna veggie quesadillas kuti muchepetse mafuta).
Mutha kupanga mapepala a quesadillas a Mexican ngati mukufunikira kugwiritsa ntchito tchizi osati mkaka , ndipo, kuti asapangitse kuti asakhale ndi thoteni, amangosintha phokoso la ufa wosasunthika pamutu wochuluka wa gluten.
Mukudabwa za tchizi komanso ngati zingatheke ku zakudya zanu zamasamba? Pano pali zomwe muyenera kudziwa kuti kapena osati tchizi ndi zamasamba.
Chimene Mufuna
- 1 tbsp. mafuta a azitona (kapena mafuta a masamba)
- 1 tsabola wobiriwira wonyezimira (wodulidwa mu zingwe zochepa)
- 1 tsabola wofiira wonyezimira (sliced into strips)
- 1 tsabola wonyezimira wonyezimira (sliced into strips)
- 1/2 tsp. chitowe
- Dash mchere ndi tsabola, kuti mulawe (mchere wamchere kapena mchere wa kosher nthawizonse ndi wabwino kwambiri)
- 1/2 tsp. madzi a mandimu
- Zakudya 2 1/2 tchizi (grated)
- 8 ziphuphu za ufa
- Zosankha: 1 chikho salsa, guacamole kapena kirimu wowawasa kuti mutumikire
Momwe Mungapangire Izo
- Choyamba, kutenthetsani ng'anjo ku 375 F ndikupaka mafuta ophika (mofanana ndi kukula kwake, mungafunikire mapepala awiri ophika kapena kugwira ntchito pamagulu).
- Kenaka, onjezerani mafuta pa skillet wamkulu pawunding'ono ndipo perekani zonse zobiriwira, zofiira ndi zachikasu tsabola mu mafuta. Pamene tsabola akuphika, onjezani chitowe, mchere wamchere kapena mchere wosakaniza, tsabola watsopano wakuda ndi mandimu ndikuphika mpaka tsabola ndi ofewa, pafupifupi 3 mpaka 5 mphindi; musagwedezeke.
- Ikani malo anayi a ufa wotsekemera wanyumba pang'onopang'ono kudzoza kuphika poto kuti musonkhanitse mafunso anu. Mukhoza kusowa mapepala awiri ophika. Ikani lalikulu spoonful kapena woonda wosanjikiza wa tsabola pa ufa tortilla. Onjezerani tchizi wambiri ndikuphimba ndi ufa wina wa ufa, ndi kusonkhanitsa zonse za veggie quesadillas mofanana.
- Lembani tsamba la tsabola labelera la quesadillas pa 375 F kwa mphindi pafupifupi khumi, kapena mpaka tchizi zasungunuka.
- Chotsani mu uvuni ndi kulola kuti muzizizira pang'ono musanayambe kusamba ndi kutumikira.
- Kuti mutumikire, pezani quesadilla iliyonse mu magawo anai kapena kudula zidutswa 6 za pizza, monga pizza. Pamwamba ndi salsa, kirimu wowawasa kapena mutumikire ndi guacamole kumbali ngati mukufuna.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 3272 |
| Mafuta Onse | 127 g |
| Mafuta okhuta | 58 g |
| Mafuta Osatchulidwa | 32 g |
| Cholesterol | 176 mg |
| Sodium | 6,338 mg |
| Zakudya | 415 g |
| Matenda a Zakudya | 31 g |
| Mapuloteni | 111 g |