Maluwa omwe amachotsedwa nthawi zambiri amayamikira ndi ena, ndipo nthawi zambiri amapezeka okazinga ndi odzaza ndi tchizi. Ngati simukumva kuti muli ndi mphamvu zokwanira kuti muzitha kuonetsetsa kuti maluwawo akung'amba komanso kuvala, mumakhala ndi njira yosavuta kuti muzisangalala ndi nyengoyi. Amaphatikizidwe ndi bowa la padziko lapansi ndi bwenzi lawo lapamtima, tchizi, mabala a sikwashi amawala.
Mukakonzekera maluwa anu, pewani zimayambira ndikuchotsani zitsamba ndi manja anu kapena mpeni wothandizira, mosamala kuti muthe kuchotsa pang'onopang'ono. Ndinagula maluwa anga a squash pamsika pa msika wa alimi anga, koma nthawi zina amapezeka m'magulitsidwe apadera.
Tumikirani mafunso a quesadillas ngati ali ndi kachilombo ka crema ndi msuzi wotentha. Saladi Yophimbidwa Ndi Mbewu kapena Saladi ya Mexico ya Cactus imakhala chakudya chokwanira.
Chimene Mufuna
- Supuni 2 (canola mafuta)
- 1/2 chikasu anyezi (utoto)
- 2 adyo cloves (minced)
- 1 chikho bowa (makamaka cremini, sliced)
- Mphukira ya msuzi imodzi (pafupifupi 15 maluwa, zimayambira ndipo zimachotsedwa, pafupifupi akanadulidwa)
- Mchere ndi tsabola (kulawa)
- 4 ufa wokhala pakati wapakati
- 1 chikho Oaxaca tchizi (shredded)
Momwe Mungapangire Izo
- Onjezerani supuni 1 ya canola kapena mafuta odzozedwa ku skillet wamkulu ndi kutentha pazenera zakutentha.
- Onjezerani anyezi ndi adyo ndikuyimbira kwa mphindi ziwiri. Onjezerani bowa ndikuyambanso kwa mphindi ziwiri. Onetsani maluwa a squash ndi nyengo ndi mchere ndi tsabola. Sungani kwa mphindi zisanu kapena mpaka madzi ambiri ataphika. Khalani pambali.
- Sungunulani ndi kupukuta poto ndi kutentha pa sing'anga-kutentha kwakukulu.
- Gwiritsani mbali imodzi ya tortilla ndi mafuta ndi kuphika, pambali pa mafuta, kwa mphindi 1-2 pamene mukutsuka mbali ina ndi mafuta. Pakani 1/8 chikho cha tchizi, komanso 1/4 ya bowa ndi maluwa osakaniza, kenako 1/8 kapu ya tchizi.
- Pindani pakati ndi kuphika pafupi maminiti atatu pambali kapena mpaka kutsukidwa bwino komanso tchizi zasungunuka. Bwerezani ndi zotsala zotsala ndikudzaza.
Kusiyanasiyana:
- Ngati mulibe mwayi wokhala maluwa a sikwashi, m'malo mwake mukhale ndi zitsamba zokhala ndi zukini. Zucchinis zochepa, zamphamvu zimayenda bwino.
- Ngati simungapeze Oaxaca tchizi, gwiritsani ntchito Monterey Jack m'malo mwake.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 2272 |
| Mafuta Onse | 101 g |
| Mafuta okhuta | 39 g |
| Mafuta Osatchulidwa | 36 g |
| Cholesterol | 124 mg |
| Sodium | 4,395 mg |
| Zakudya | 268 g |
| Matenda a Zakudya | 23 g |
| Mapuloteni | 78 g |