Wena nabantwana bakho uqala kanjani usuku lwakho? Ukudla kwasekuseni, okuqinisekile, kodwa hlobo luni?
Lokhu kungenye yezinto zokupheka eziningi okuyisigxumayo sokungena kunoma yikuphi okukushukumisayo, isidlo sasekuseni se-adventure esikhethekile. Siyakuthanda lezi zokupheka ezenziwe ngokwezifiso emndenini wami - wonke umuntu uthola uhlobo lwakhe lomuntu siqu lwesidlo, ngezinye izikhathi aphefumulelwe ukukhetha komunye umuntu ("linda, ngifuna i-salsa emayini, futhi!"), Ngezinye izikhathi kube yinto engathandeki ngokuzikhethela ( "Yini engalungile nge-hummus ku-quesadilla?").
Qala ngamaqanda aqhamukayo lapho ucabanga ngokugcwaliswa - isibhakabhaka singumkhawulo walokho ongayengeza-kancane ushizi (amaprotheni amaningi!), Zonke izinhlobo zemifino, mhlawumbe amakhambi noma izinongo, mhlawumbe ibhakede noma isoseji ( zama amanye ama-turkey ehamba phambili noma izinhlobo zezinkukhu). I-Leftovers efrijini? Oh yebo yebo, engeza labo ababa khona - isipinashi esithile noma ezinye imifino, ubhontshisi obuphekiwe, noma u-squash oqoshiwe noma ingulube ekhishwe ngesikhumba. Yonke into ingathola indlela yayo yokungena ku-quesadilla kwasekuseni. Futhi lokhu kulula ukuqoqa ndawonye ngesonto, futhi ukugubha okwanele ngempelasonto.
Futhi ukukhuluma ngamaprotheni, ukuthola lezo amagremu ekuseni kubalulekile kokubili izingane kanye nabantu abadala. Ukuthola amaprotheni okwanele kungakusiza sonke ukuba uzizwe ugcwele isikhathi eside, okukusiza ukuba ugxile kangcono esikoleni nasemsebenzini-yizizathu ezithile ezibaluleke kakhulu. Enye yezindlela ezilula futhi ezincane kakhulu zokubamba amaprotheni kwanoma yisiphi isidlo sasekuseni osinqumayo ukufaka ingilazi yobisi obuhle, ingilazi eyodwa ye-8 i-ounce ine-8 amagremu we-protein ephezulu, nezakhi ezingu-9 ezibalulekile.
Futhi kunezinhlobo eziningi ze-tortillas etholakalayo namhlanje (utamatisi, isipinashi, okusanhlamvu okuphelele) - indlela enhle yokuhlinzeka ngezihlukahlukene ezengeziwe kule recipe, ukungasho ukuhleka okumnandi kombala.
Lezi zikhulu kakhulu ezabelwana ngazo etafuleni lesidlo sasekuseni, kodwa ungakwazi futhi ukugoqa lezi zinsuku ngenkathi zifudumala ephepheni elenziwe nge-aluminium noma ngephepha lesikhumba bese uzidla ekuhambeni. (Kodwa gulp phansi ubisi kuqala!). Chofoza lapha ukuze uthole ezinye izindlela zokupheka.
Okuzokwenza
- 6 amathisipuni ibhotela elingenalutho
- usawoti ukunambitha (kosher noma coarse)
- umnyama omnyama ukunambitha
- Amaqanda ama-8 amakhulu
- I-tortillas (8-intshi); noma yikuphi ukunambitheka / uhlobo)
- 1/2 indebe ushizi (shredded; noma yiluphi uhlobo)
- Okukhethwa kukho: ama-avocade aqoshiwe noma i-guacamole, utamatisi oqoshiwe, u-salsa, ama-olives aqoshiwe, isobho se-turkey ephekiwe noma i-turkey noma inkukhu yezinkukhu, i-black or kidney ubhontshisi, ivinjiwe futhi ihlanjululwe, i-anyanisi egayiwe, i-pepper ekhanda noma i-sautéed, ama-scallions aqoshiwe, i-pepper ensimbi ene-minced, eluhlaza noma ekhishwe
Indlela Yokwenza
- Esikhathini esiphakeme, shaya amaqanda ngosawoti kanye nopelepele.
- Hlanganisa amathisipuni amabili we-bhotela endaweni ephakathi kwe-skillet phezu kokushisa okuphakathi.
- Thela emaqanda, bese uwahlambalaza, uvuselela ngezikhathi ezithile kodwa uvumele phansi kubeke kancane phakathi kwe-stirs.
- Misa nje ngaphambi nje kokuba zenziwe ngendlela oyithandayo, njengoba zizoqhubeka zipheka ku-quesadilla, futhi zizitholele epuleti.
- Sula i-skillet, bese uyishisa ngokushisa okuphezulu.
- Hlanganisa ithisipuni 1 yebhotela ku-skillet, bese ufaka enye ye-tortillas e-flour in skillet.
- Beka i-1/4 yamaqanda aqhekekile ingxenye eyodwa ye-tortilla, bese ufafaza izipuni ezimbili ze-shredded noma i-crumbled ushizi phezu kwamaqanda.
- Ungabiza ngelanga bese uphahla ingxenye encane ye-tortilla phezu kokugcwaliswa, noma ufafaze noma yikuphi kwalezi zinto eziphakanyisiwe: i-avocados eqoshiwe, i-guacamole, utamatisi oqoshiwe, i-salsa, iminqumo elicwengekileyo, ubhekeni, isoseji, ubhontshisi omnyama, anyanisi okuthosiwe , i-pepper ye-bell enobisi, isipinashi, ama-scallions, njll.
- Sebenzisa i-spatula ukuze ubophe isigamu esingenalutho se-tortilla phezu kokugcwaliswa, futhi uvumeleke ukupheka imizuzu engu-1 ukuya kweyesi-2, kuze kube phansi kwe-quesadilla inombala wegolide.
- Sebenzisa i-spatula ukuze ufeze i-quesadilla bese upheka enye imizuzu engu-1 ukuya kwemibili, kuze kube yilapho uhlangothi olunezintundu zegolide.
- Slayida kusuka epanini ungene epuleti, uthathe izingxenye ezintathu. Phinda nge-asele, ibhotela, ama-tortillas, amaqanda kanye nokugcwaliswa okufisayo, bese ukhonza ngamunye eshisayo ngilazi yobisi obandayo.
Lesi sihloko siyingxenye yokubambisana ne-National Milk Life Campaign, futhi ngiyajabula ukwabelana nale recipe nawe!
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 1445 |
| Inani lamafutha | 49 g |
| I-Fat egcwele | 21 g |
| I-Fat Unsaturated | 12 g |
| I-cholesterol | 257 mg |
| I-sodium | 3,250 mg |
| Ama-carbohydrate | 202 g |
| I-Fiber Dietary | 14 g |
| Amaphrotheni | 45 g |