Osisi skwọsh na nsị Quesadillas

Ọ bụ ụfọdụ ndị na-ahụkarị okooko osisi ndị a na-ejikarị akpọrọ ihe, ọ pụkwara ịchọta ya na eghe. Ọ bụrụ na ị naghị enwe ezi mkpali iji jiri nlezianya tụlee obere okooko osisi na uwe, kpochaa na ighe ha, e nwere ụzọ dị mfe iji nweta nri nri oge. Ejikọta ya na mushrooms earthy na ezigbo enyi ha, cheese, skwọsh na-acha ọkụ.

Mgbe ị na-akwadebe okooko osisi gị, gbanyụọ ị ga-ewepu aka gị ma ọ bụ mma ncha, jiri nlezianya wepụ dị ntakịrị ntakịrị mmanụ dị ka o kwere mee. Azụrụ m okooko skwọsh si na ngọngọ na ahịa ndị ọrụ ugbo nke m, mana enwere ike ịchọta ha mgbe ụfọdụ na ọkachamara pụrụ iche.

Na-eje ozi dị ka ma ọ bụ na-ejiri ihe dị iche iche ma ọ bụ na-ekpo ọkụ. Ngwá ọka ọka ma ọ bụ kọmịnta Cactus Saịka na- eme ka ọ bụrụ nri zuru oke.

Ihe Ị Ga-achọ

• 2 tablespoons canola mmanụ (ma ọ bụ mmanụ grapeseed)
• 1/2 odo yabasị (diced)
• 2 garlic cloves (minced)
• 1 cup mushrooms (ọkacha mma cremini, sliced)
• 1 cup fatịlaịza okooko (ihe dịka okooko osisi 15, ị ga na stamens wepụrụ, ikekwe chopped)
• Nkọ nke nnu na ose (nụrụ ụtọ)
• 4 ntụ ọka ntụ ọka
• 1 iko Oaxaca cheese (shredded)

Otu esi eme ya

1. Tinye 1 tablespoon nke canola ma ọ bụ grapeseed mmanụ ka nnukwu skillet na okpomọkụ n'elu okpomọkụ okpomọkụ.
2. Tinye yabasị na galik na sauté maka nkeji 2. Tinye mushrooms na sauté maka nkeji abụọ ọzọ. Tinye ogige skwọsh na oge na nnu na ose. Sauté maka nkeji ise ma ọ bụ ruo mgbe ọtụtụ n'ime mmiri ahụ esichala ya. Wepụ ya.
3. Richaa ma hichapụ pan na okpomọkụ n'elu ọkara-nnukwu okpomọkụ.
4. Ghicha otu akụkụ nke tortilla na mmanụ na esi nri, n'akụkụ mmanụ, maka nkeji 1-2 ka ị na-eji mmanụ aga n'akụkụ ọzọ. Ntughari na n'elu ọkara nke tortilla na iko 1/8, mgbe ahụ, 1/4 nke mushrooms na fatịlaịza mix, nke ọzọ 1/8 iko cheese.

1. Gwakọtara na ọkara na-esi nri ihe dị ka nkeji atọ kwa n'akụkụ ma ọ bụ ruo mgbe ọ ga-eme nke ọma ma kpochapụ cheese ahụ. Tinyegharịa site na iji tortillas na njuputa.

Ọdịiche:

• Ọ bụrụ na ị naghị enwe obi ụtọ ịchọta okooko skwọsh, dochie okooko osisi na obere zucchini. Ngwongwo nta, nke siri ike na-arụ ọrụ kachasị mma.
• Ọ bụrụ na ịnweghị ike ịchọta cheese Oaxaca, jiri Monterey Jack kama.

Nutritional Guidelines (kwa na-eje ozi)
Calories	2272
Ọnụba abụba	101 g
Abụba buru ibu	39 g
Abụba na-enweghị ntụpọ	36 g
Cholesterol	124 mg
Sodium	4,395 mg
Carbohydrates	268 g
Fri nri	23 g
Protein	78 g

(A na-agbakwụnye ihe ọmụma na-edozi ahụ na ntụziaka anyị site na iji nchekwa data na-arụ ọrụ ma bụrụ nke a ga-atụle atụmatụ.