Ukudla kwasekuseni okusheshayo akudingeki ukuthi kusho ukudla okudakayo (noma i-carbo-loaded) kwasekuseni. Lezi quesadillas zokudla kwasekuseni zemifino zigcwele ukunambitheka namaprotheni. Ukuze uthole ukuphuza okulula ekuseni, yenza lokhu kusengaphambili futhi ubambe iqhwa, bese u-microwave kanye / noma ukushisa epanini (i-pan izoyinika i-crispy ekugcineni) uma usulungele ukudla.
Okuzokwenza
- Amaqanda amakhulu amane, noma 1 iqanda elikhulu namaqanda ama-3 amhlophe
- 1/2 indebe ubhontshisi omnyama, ungasebenzisa okusemathinini, uhlanjululwe futhi unqanyuliwe
- I-1/2 indebe yesikhumba, ungasebenzisa okheniwe, uhlanza futhi uhanjiswe
- 1/4 inkomishi anyanisi obomvu, oqoshiwe
- 2 tbsp cilantro, oqoshiwe
- I-3/4 indebe ye-cheddar eshicilelwe
- 1/2 tbsp taco ukuphuza
- Ama-tortillas amathathu
Indlela Yokwenza
- Hlanganisa amaqanda (noma iqanda namaqanda abamhlophe). Ukukhwabanisa njengoba uvame ukubeka eceleni.
- Hlanganisa ubhontshisi omnyama, ummbila, amaqanda aqhephukile, anyanisi, i-cilantro, ushizi we-shredded, kanye nokuvuna kwe-taco esitsheni.
- Beka i-tortillas kanye nendawo ½ ingxube kolunye uhlangothi ngalunye bese uqeda. Masize ekamelweni lokushisa.
- Tshayela ipuleti noma i-tray ngephepha lesikhumba, beka le quesadillas phezulu bese ubhalela cishe ihora elilodwa.
- Susa bese ugoqa ngamunye kwisitoreji sefriji.
- Ukuze uphinde uvuselele, ungafaka ama-microwave cishe umzuzu owodwa kuze ushicike ushizi. Ungashisa futhi ukushisa ku-skillet kuze kufike ushizi futhi i-tortilla ibomvu. A
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 1861 |
| Inani lamafutha | 63 g |
| I-Fat egcwele | 27 g |
| I-Fat Unsaturated | 16 g |
| I-cholesterol | 362 mg |
| I-sodium | 3,521 mg |
| Ama-carbohydrate | 251 g |
| I-Fiber Dietary | 21 g |
| Amaphrotheni | 68 g |