Sincronizada
Bocadillos • Mexico
About Sincronizada
Flour-tortilla ham-and-cheese quesadilla
How to Make Sincronizada (Traditional & Healthy Version)
Sincronizada is a beloved Mexican snack that combines the hearty flavors of ham and cheese, sandwiched between two corn or flour tortillas and lightly toasted to perfection. Originating from central Mexico, this dish is often enjoyed as a quick lunch, satisfying breakfast, or easy snack for people of all ages. Its name, meaning 'synchronized,' refers to the perfect alignment of the tortillas and their delicious fillings. Sincronizada is both comforting and convenient, making it a staple in Mexican households and casual eateries. Unlike quesadillas, which typically feature only cheese, Sincronizada includes quality ham, offering a higher protein content and a more substantial meal. The combination of melty cheese and savory ham, with optional fresh vegetables or salsas, creates a flavorful and nourishing dish. Simple yet satisfying, Sincronizada is a great introduction to authentic Mexican cuisine for international audiences seeking a balance of taste, tradition, and health. This recipe offers a wholesome, lighter take on the traditional Sincronizada, using whole wheat tortillas, lean ham, reduced-fat cheese, and plenty of fresh vegetables. It's a versatile snack that can be tailored to your dietary needs—perfect for busy lifestyles, family meals, or as a healthy addition to your calorie-tracking goals.
Ingredients(for 1 sincronizada (1 tortilla sandwich with filling))
- 4 medium Whole wheat flour tortillas (tortillas de harina integral)
- 100 grams Lean cooked ham (jamón de pierna bajo en grasa)
- 80 grams Reduced-fat Oaxaca or mozzarella cheese (queso Oaxaca bajo en grasa)
- 1 small, sliced Fresh tomato (jitomate) - optional
- 1/2 medium Sliced avocado (aguacate) - optional
- 1/2 cup, chopped Fresh spinach or lettuce (espinaca o lechuga) - optional
- 2 tablespoons, sliced Pickled jalapeños (chiles jalapeños en escabeche) - optional
- as needed Olive oil spray (aceite de oliva en aerosol)
- to taste Salt (sal) - optional
- 2 tablespoons Fresh salsa (salsa fresca) - optional
Instructions
- 1
Lay out two tortillas on a clean surface. Evenly distribute the ham slices over each tortilla, covering the surface.
3 minutes
Trim ham to fit tortilla and layer for even coverage.
- 2
Sprinkle the reduced-fat cheese evenly over the ham. Add sliced tomato, avocado, spinach or lettuce, and pickled jalapeños if using.
4 minutes
Lightly press fillings to prevent sliding during cooking.
- 3
Top each prepared tortilla with a second tortilla, pressing gently to seal. Lightly spray both sides with olive oil spray.
2 minutes
Don't overfill; this helps tortillas crisp and fillings warm evenly.
- 4
Heat a large nonstick skillet or griddle over medium heat. Place the sincronizadas onto the skillet and cook for 3-4 minutes until the bottom is golden and crispy.
4 minutes
Use a spatula to gently press down and ensure even browning.
Why This Dish is Healthy
This healthy Sincronizada recipe is made with wholesome ingredients and minimal oil, reducing overall calories without sacrificing flavor. Lean ham and reduced-fat cheese offer high-quality protein, supporting muscle health and satiety. Whole wheat tortillas and fresh vegetables boost fiber content, aiding digestion and blood sugar management—making it a smart choice for weight management and general health.
Sincronizada is a balanced snack that provides protein from lean ham and cheese, complex carbohydrates from whole wheat tortillas, heart-healthy fats from avocado, and vitamins A, C, and K from fresh vegetables. Using reduced-fat cheese lowers saturated fat while still delivering calcium and magnesium. Fresh vegetables add dietary fiber, antioxidants, and essential micronutrients for overall well-being.
Pro Tips
- 💡Tip 1: Use a sandwich press for extra crispiness without extra oil.
- 💡Tip 2: Add fresh cilantro or a squeeze of lime before serving for extra flavor.
- 💡Tip 3: Prepare vegetables in advance for a quick assembly during busy mornings.
Storage & Serving
Store leftover sincronizadas in an airtight container in the refrigerator for up to 2 days. Reheat in a skillet or toaster oven for best texture. Avoid microwaving to prevent sogginess.
Best served: Breakfast or Lunch
Información nutricional
| Nutriente | Por 100 g |
|---|---|
| Energía | 280.0 kcal |
| Proteínas | 14.0 g |
| Carbohidratos | 26.0 g |
| Grasas totales | 13.0 g |
| Fibra | 2.0 g |
