Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 138
Rog - 7g
Carbs - 11g
Protein - 8g
Tas nrho cov sij hawm 25 min
Npaj 5 feeb , Noj 20 min
Cov Hauj Lwm 2 (1/2 khob txhua)
Thaum nws los txog qe zaub xam lav, cov ntawv qhia rau lub cev qe, mayonnaise, thiab tsis tag nrho ntau ntau. Feem ntau cov zaub mov sib tov nyob rau hauv ib nrab ib khob ntawm mayo, uas muaj txog 16 grams roj saturated.
Rau cov neeg uas xav txo cov LDL roj cholesterol, American Heart Association pom zoo kom txo cov roj tsawg rau 6 feem pua ntawm cov calorie ntau ntau (uas yog li ntawm 13 gram roj muaj roj yog tias koj noj 2,000 calories ib hnub ). Nws tsis yooj yim kom khiav ntawm ib qho nyiaj. Feem ntau mob siab rau cov zaub mov zoo nrog cov zaub, ntshiv ntshiv, cov noob txhu , thiab legumes pab.
Daim ntawv qhia qe no yog qhov zoo rau koj rau hauv nws pob khoom ntawm tsib taum veggies thiab flavorful greens alongside xwb txaus mayonnaise kom nws creamy thiab appetizing, tab sis tsis hnyav. Thaum kawg koj tsuas noj rau hauv 2 grams ntawm cov roj saturated ib qho kev pabcuam thiab ntau dua as-ham uas koj xav tau nyob rau hauv lub cev.
Cov khoom xyaw
- 2 lub qe loj, tawv-hau thiab nruab nrab tws
- 2 medium carrots, boiled thiab medium tws
- 1 loj pickle, diced me me
- 1/4 khob ntsuab peas
- 2 tablespoons cilantro, minced
- 2 tablespoons tshiab dill, minced
- 1 tablespoon qis roj tsawg mayonnaise
- 1/4 teaspoon ntsev
- 1/8 teaspoon av kua txob dub
Npaj
- Muab cov khoom xyaw ua ke rau hauv nruab nrab lub tais thiab sib tov ua ke. Ntawj txias ua ntej noj.
Muaj Variations thiab Hloov Txawv
Koj tuaj yeem tso tawm cov kabmob lossis cov kabmob hauv daim ntawv qhia no, tabsis xav kom khaws tsawg kawg yog ib thiab ob npaug ntawm cov nyiaj yog tias siv lwm tus-tsuas yog ob peb lub rooj noj qab haus zoo zoo nkauj thiab ua rau lub tais.
Greek yogurt feem ntau swapped nyob rau mayonnaise raws li ib txoj kev kom txo rog thiab nce protein.
Koj tuaj yeem sib pauv rau hauv yog tias koj xav, tab sis nco ntsoov tias kev ntxhib los mos thiab tsw yuav txawv dua. Thiab tsis txhob txhawj txog ntau siv txog mayonnaise hauv daim ntawv qhia roj-hauv daim ntawv qhia-nws tsuas yog ib qho diav, thiab koj tau txais zaub nrog nws.
Kev Ua Noj thiab Kev Pab Tswv Yim
Muab cov qe no ua kom zoo li ib sab zaub mov, los yog ua rau pluas noj los ntawm kev siv ua ib lub ncuav sandwich, raws li koj xav cov qe zaub xam lav.
Txhawm rau txuag ua noj thiab tu lub sij hawm, rhaub lub qe thiab carrots ua ke nyob rau hauv ib lub lauj kaub me. Cov qe yuav tsum ua kom zoo heev-pob hau rau 16 txog 17 nas this - thiab koj yuav tsum tau yooj yim tho lub carrots nrog rab rawg ua ntej tshem tawm ntawm cov dej.
Thaum lub qe thiab cov carrots ua npau npau, koj tuaj yeem npaj cov cilantro, dill, thiab pickle. Muab cov kua txiv hmab txiv ntoo kom ntau li ntau tau ua ntej thiab tom qab chopping lub laib kom tso tawm ntau cov kua hauv cov zaub xam lav kawg. Koj tuaj yeem tawg lub tawb tuaj nrog daim ntawv so tes kom nqus dej ntau dhau.
Yog tias koj siv cov kaus poom taum pauv, koj yuav tsis tau siv tag nrho lub peev xwm. Khaws cov khoom noj nyob hauv lub thawv cua txias thiab siv lawv los ua lwm yam zaub mov txhua lub lim tiam. Sim
- caij nplooj ntoos hlav zaub quinoa zaub xam lav : muab cov taum mog ua ke nrog cov quinoa thiab cov kua txiv hmab txiv ntoo uas muaj lub caij nplooj ntoo .
- Txiv qaub thiab dill zested zucchini nyias : toss peas nrog noob taum dub nplua nuj dub thiab lemony dill hnav khaub ncaws.
- qaib kib mov nrog caij nplooj ntoos hlav asparagus : txaus siab rau qhov no noj qab haus huv kib daj thiab veggies zaub mov, ua tiav hauv qab 30 feeb.
Thaum kawg, tom khw doll thiab cilantro los ntawm qhov muab cov kwj phom hauv cov ntawv phuam ntub thiab tso rau hauv hnab yas hauv lub thawv txias.