Ezinye izimbali ezilahliwe zithandwa ngabanye, futhi zingatholakala zithosiwe futhi zifakiwe ngoshizi. Uma ungazizwa unomthelela okwanele ukuba uhlanganise ngokucophelela izimbali ezincane nezigqoko, udobe futhi uzifake, kunendlela elula yokujabulela lokhu okumnandi kwonyaka. Ebhanwe ngamakhowe omhlaba nomngane wabo omkhulu, ushizi, u-squash ukhazimulayo.
Lapho ulungiselela izimbali zakho, vula izitshalo bese ususa ama-stamens ngezandla zakho noma ummese wokumisa, ngokucophelela ukususa kancane kancane amacembe ngangokunokwenzeka. Ngithenga izimbali zami ze-squash ezivela emakethe yamafama angakithi, kepha ngezinye izikhathi zingatholakala kulabo abathengi abakhethekile.
Khonza imibuzo i-quesadillas noma nge-crema encane nomshukela oshisayo. Isaladi Esenziwe Ngommbila noma isaladi yaseMexico yaseCactus yenza isidlo esiphelele.
Okuzokwenza
- Izipuni ezimbili zamafutha we-canola (noma amafutha aqoshiwe)
- 1/2 anyanisi ophuzi (oqoshiwe)
- 2 i-garlic clove (i-minced)
- 1 amakhowe amakhowe (mhlawumbe cremini, lisikiwe)
- 1 inkomishi i-squash izimbali (cishe izimbali eziyi-15, iziqu kanye nezitshalo zisusiwe, cishe ziqoshwe)
- I-pinch nosawoti (ukunambitha)
- 4 ama-tortillas efulawa ophakathi
- 1 inkomishi i-Oaxaca shiese (shredded)
Indlela Yokwenza
- Engeza isipuni esingu-1 sama-canola noma ama-grappeded to skillet enkulu nokushisa phezu komlilo ophakathi.
- Engeza u-anyanisi nogalikhi bese usuka emizuzu emibili. Engeza amakhowe bese usuka eminye imizuzu emibili. Engeza izimbali ze-squash kanye nenkathi ngosawoti kanye ne-pepper. Saute imizuzu emihlanu noma kuze kube yilapho iningi lamanzi liphekwe. Beka eceleni.
- Hlanza uphinde usule ipani nokushisa phezu kokushisa okuphakathi.
- Geza ohlangothini lwe-tortilla ngamafutha bese upheka, uhlangothi lwe-oyela phansi, imizuzu engu-1-2 ngenkathi ubhidliza olunye uhlangothi ngamafutha. I-Flip nengxenye ephezulu ye-tortilla ene 1/8 indebe ye-ushizi, bese i-1/4 yama-mushroom bese ikhula, ilandelwa enye indebe ye-1/8.
- Hlanganisa uhhafu bese upheka imizuzu engama-3 ngecala ngalinye noma kuze kube yilapho uphethwe kahle futhi ushizi ucibilikile. Phinda ngama-tortillas asele futhi ugcwalise.
Izinguquko:
- Uma unenhlanhla ngokwanele ukuthola izimbali zesikwashi, faka izimbali nge zucchini ezincane ezidayisiwe. I-zucchinis encane, eqinile isebenza kahle.
- Uma ungatholi u-Oaxaca ushizi, sebenzisa i-Monterey Jack esikhundleni salokho.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 2272 |
| Inani lamafutha | 101 g |
| I-Fat egcwele | 39 g |
| I-Fat Unsaturated | 36 g |
| I-cholesterol | 124 mg |
| I-sodium | 4,395 mg |
| Ama-carbohydrate | 268 g |
| I-Fiber Dietary | 23 g |
| Amaphrotheni | 78 g |