Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 320
Rog - 13g
Carbs - 16g
Protein - 38g
Tas nrho cov sij hawm 25 min
Npaj 5 feeb , Noj 20 min
Cov Hauj Lwm 2 (1 tilapia txhua)
Noj cov leaner leaner xws li ntses yog ib txoj hauv kev los pab txo koj cov roj (cholesterol). Yog tias koj tsis raug siv ua cov nqaij nruab deg, nws yuav ua tau me ntsis ntshai thaum xub thawj. Tilapia yog ib qhov chaw zoo pib. Nws yog ib qho yooj yim heev, kev sib tw dawb ntses uas muaj ntau yam heev thiab tsis nyob rau hauv tag nrho cov "ntses."
Qhov no almond crusted tilapia yog ib qho yooj yim heev, noj qab haus huv daim ntawv qhia tias zoo meej rau lub lim tiam. Cia li tsho tus ntses nrog lub khob "ci" thiab ci. Tom qab ntawd khub nws nrog cov zaub ua tiav thiab kev pab ntawm whole grains, thiab noj hmo!
Cov khoom xyaw
- 1/4 khob khob nqaij almonds
- 1/4 khob khob nplej poom nplej tag nrho
- 1/4 teaspoon freshly tawg dub kua txob
- 1/4 teaspoon qej hmoov
- 1 txiv qaub
- 2 (6-ounce) tilapia filets
- Finely tws parsley, rau kev pab (yeem)
Npaj
- Kub lub qhov cub kom 375F. Siv ib daim ntawv ci nrog parchment los yog silicone baking lev.
- Hauv cov zaub mov, muab cov hmoov almonds, panko, kua txob, thiab cov hmoov qej.
- Nyem txiv qaub tshaj ntses fillets thiab lub tsho tiv no ob sab nrog almond sib tov. Qhov chaw rau cov ntawv ci npaj.
- Ci rau 10 mus rau 15 feeb (nyob ntawm seb cov tuab ntawm cov ntses) thiab muab tso rau hauv lub broiler rau 3-5 feeb rau nkig.
- Tshem tawm ntawm qhov cub thiab txaus siab rau.
Muaj Variations thiab Hloov Txawv
Yog hais tias koj tsis muaj tilapia, lwm yam ntses dawb ntses dawb, xws li xaws, yuav ua haujlwm.
Daim ntawv qhia no yuav ua hauj lwm zoo nrog pecans los yog walnuts. Feem ntau cov txiv ntseej muab kev pab kho mob plawv.
Kev Ua Noj thiab Kev Pab Tswv Yim
Nrhiav tsis tau tag nrho cov qhob noom qoob loo? Ua rau koj tus kheej los ntawm lub hwj hlais ntawm cov khob nplej kom txog thaum nkag mus, tom qab ntawd ces muab zom ua zaub ua mov los yog ua rau daim nplaum rau ntawm daim tawv nqaij.
Saib cov ntses kom zoo zoo nyob rau hauv lub broiler kom nws tsis hlawv.
Pab tilapia nrog ib sab ntawm ntsuab taum los yog lwm yam zaub zaub rau zaub mov kom ceev thiab yooj yim.