Uena le bana ba hau ba qala joang letsatsi la hau? Kamore ea lijo tsa hoseng, ka sebele, empa ke mofuta ofe?
Ena ke e 'ngoe ea mefuta e mengata ea lipepepe tseo e leng ho qhomela holimo ho eng kapa eng eu susumetsang, khetho ea hau ea lijo-khefu hoseng. Re rata mefuta e mengata ea lipepepe ka mokhoa o ikhethileng malapeng a rona - e mong le e mong o fumana lijo tsa hae tsa bohobe, ka linako tse ling a susumelitsoe ke liqeto tsa motho e mong ("ema, ke batla salsa ho 'na,"), ka nako e' ngoe e be wacky ka boomo ( "Phoso ke efe ka hummus ka quesadilla?").
Qala ka mahe a pholileng ha u nahanisisa ka ho tlatsa - joale leholimo ke moeli ka seo u ka se eketsang - se seng sa chisi (protheine e eketsehileng!), Mefuta eohle ea meroho, mohlomong litlama kapa linoko, mohlomong likokoana-hloko kapa sesepa ( leka tse ling tsa mefuta e sa tsoaneng ea ts'ebetso ea Turkey kapa ea khōhō). Litlhapi sehatsetsing? Oh e, e, eketsa tse ling tsa - sipinake tse ling tse satehileng kapa meroho e meng, linaoa tse phehiloeng, kapa squash e halikiloeng kapa nama ea nama ea nama ea kolobe. Ntho e 'ngoe le e' ngoe e ka fumana tsela ea eona ea lijo tsa hoseng quesadilla. 'Me tsena li bonolo ho bokella hammoho ka letsatsi la beke,' me ho keteka ka ho lekaneng bakeng sa mafelo-beke.
'Me ho bua ka liprotheine, ho fumana ligrama hoseng ke habohlokoa bakeng sa bana le batho ba baholo. Ho fumana liprotheine tse lekaneng ho ka u thusa hore bohle ba ikutloe ba phetse nako e telele, e leng se thusang ho tsepamisa mohopolo sekolong le mesebetsing-tsena ke mabaka a mang a bohlokoa haholo. E 'ngoe ea litsela tse bonolo ka ho fetisisa le tsa bongoana-ntle tsa ho koala liprotheine tsa lijo tsa hoseng tseo u li khethang ke ho eketsa khalase ea lebese le nonneng, khalase e le' ngoe ea 8 ounce e na le ligrama tse 8 tsa protheine e boleng bo phahameng, le limatlafatsi tse 9 tsa bohlokoa.
Hape ho na le mefuta e mengata ea tortilla e fumanehang kajeno (langa le le lej, sipinake, lijo-thollo kaofela) - tsela e ntle ea ho fana ka mefuta e fapaneng e fapaneng mofuteng ona, ho sa bue letho ka monate oa mmala.
Ha e le hantle, tsena li na le karolo e kholo tafoleng ea lijo tsa hoseng, empa u ka li koahela ha o ntse o futhumala ka pampiri ea aluminium kapa pampiri ea letlalo 'me u li je ha li matha. (Empa chesa lebese pele!). Tlanya mona bakeng sa lipepe tse ling.
Seo U tla se Hloka
- Di-teaspoons tse 6 tse sa tsoehang
- letsoai ho latsoa (li-kosher kapa li-coarse)
- pepere e ntšo ho latsoa
- Mahe a maholo a mahlano
- 4 tortilla (8-inch; leha e le efe tatso / mofuta)
- 1/2 senoelo sa chisi (shredded; mofuta ofe kapa ofe)
- Ho ikhethela: li-avocate tse diced kapa guacamole, tamati e entsoeng ka majoe, salsa, li-olives tse halikiloeng, libate tse entsoeng ka Turkey kapa likokoana-hloko tse ntšo kapa tsa liphio, tse hloekisitsoeng le ho hlatsoa, e nang le eiee e nyenyane, e tala kapa e sa senyehileng, li-scallions tse khethiloeng, pelepele e tšehali, e tala kapa e tlosoa
Kamoo U ka e Etsang
- Ka sekotlolo se seholo, otla mahe ka letsoai le pepere.
- Meltaspoon tse peli tsa botoro ka har'a skillet e bohareng ba mocheso o phahameng.
- Tšela mahe, 'me u li qhale, u hlohlelletse ka linako tse ling empa u lumelle hore botlaaseng bo be bobebe pakeng tsa lipolelo.
- Emisa nakoana pele e phethoa ka tsela eo ue ratang, kaha ba tla tsoela pele ho pheha ka quesadilla, ebe ba e tšela ka poleiti.
- Hlakola skillet, ebe oe chesa ka mocheso o phahameng.
- Pholisa teaspoon e 1 ea botoro ka skillet, ebe u beha e 'ngoe ea li-tortilla tsa phofo ka skillet.
- Beha karolo ea 1/4 ea mahe a pholileng karolo e le 'ngoe ea tortilla,' me u fafatse 2 tablespoons ea chisi e khabisitsoeng kapa e teteaneng holim'a mahe.
- U ka e bitsa letsatsi 'me u qete halofo ea tortilla holim'a ho tlatsa, kapa ua fafatsa leha e le efe ea litlhahiso tse hlalositsoeng: li-avocaded tsa diced, guacamole, tamati e entsoeng ka letsoai, salsa, li-olives tse halikiloeng, bacon, boroso, linaoa tse ntšo, eiee e nyenyane , pelepele e tšepe, sipinake, li-scallions, joalo-joalo.
- Sebelisa spatula ho pata halofo ea tortilla holim'a ho tlatsa, 'me u phehele metsotso e le 1 ho ea ho e 2, ho fihlela tlase ea quesadilla e le e sootho.
- Sebelisa spatula ho flip quesadilla holimo mme u phehele metsotso e 'ngoe ho isa ho e 2, ho fihlela ka lehlakoreng le leng e le sootho ea khauta.
- Sula ho tloha pan ho ea poleiti, khaola likarolong tse tharo. Pheta le tse setseng, botoro, li-tortilla, mahe le ho lakatsa ho tlatsa, 'me e mong le e mong a chese ka khalase ea lebese le batang.
Sehlooho sena ke karolo ea ho sebelisana le National Milk Life Campaign, 'me ke thabetse ho arolelana le risepe ena le uena!
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 1445 |
| Total Fat | 49 g |
| Fat Satated | 21 g |
| Fat Unsaturated | 12 g |
| Cholesterol | 257 mg |
| Sodium | 3,250 mg |
| Li-carbohydrate | 202 g |
| Fiber Fiber | 14 g |
| Liprotheine | 45 g |