Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 241
Rog - 13g
Carbs - 18g
Protein - 18g
Tas nrho cov sij hawm 5 min
Npaj 5 feeb , Noj 0 min
Cov Kev Pab 2
Leej twg xav tau qhob cij thaum koj tuaj yeem pab koj cov tuna salad hauv ib lub nkoj avocado thiab sau tau cov nyiaj pabcuam feem ntau ntawm cov tshuaj oxidant? Ntawm no yog lub qab qab curried tuna nyias tau txais kev noj haus hauv ib lub tais rov qab.
Cov txiv hmab txiv ntoo thiab cov txiv ntoo studded zaub xam lav kuj tau ntim cov nplua nuj ua kua nplaum nplaum liab. Curry hmoov yog ib tug sib tov ntawm ntau yam txuj lom, xws li turmeric (uas muab nws cov txiv kab ntxwv xim), coriander, qhiav, cumin, fenugreek, cinnamon, kua txob dub, thiab ntau dua. Nyob rau hauv lwm yam lus, nws yog ib tug uas yog leej twg ntawm antioxidants thiab muaj zog anti-inflammatory spices.
Tuna muaj kev noj qab haus huv omega-3 yam , uas pab kom cov hlwb noj qab nyob zoo thiab dej. Cov zaub mov yog nyob rau hauv ib nrab ntawm avocado, uas ntxiv ntau dua antioxidant hwj chim rau noj mov nrog nrog fiber kom pab kom koj cov ntshav qab zib ruaj ntseg.
Cov khoom xyaw
- 2 tablespoons 0% cov kua Greek yogurt
- 4 teaspoons apple cider vinegar
- 1 teaspoon curry hmoov
- 1/4 teaspoon ntsev
- 1 qhov nruab nrab pinch hauv av cinnamon
- 5-ounce tawm tau dawb albacore, drained thiab flaked
- 1/4 khob me ntsis tsuav carrot
- 4 teaspoons tws toasted cashews
- 2 tablespoons roughly chopped raisins
- 1 tablespoon tws liab dos
- 1 medium avocado, sliced nyob rau hauv ib nrab thiab noob muab tshem tawm
- 2 teaspoons tws parsley
Npaj
1. Nyob rau hauv ib nrab lub tais ntim ua ke ua ke, kua txiv hmab txiv ntoo, kua txiv hmab txiv ntoo, ntsev hmoov, ntsev thiab cinnamon.
2. Ntxiv cov tuna thiab pov rau lub tsho tiv no.
3. Ntxiv cov zaub ntug hauv av, cov zaub mov, raisins, dos, thiab zaub txhwb qaib thiab txhuam kom sib xyaw.
4. Daig ib nrab ntawm cov dej ib nrab ntawm cov avocado, uas tshaj qhov tawm mus rau sab nraud.
5. Daws tawm cov avocado nrog rab rawg thaum koj noj cov tuna nyias, lom zem me ntsis nrog txhua qhov.
Muaj Variations thiab Hloov Txawv
Hloov cashews rau cov txiv hmab txiv ntoo , taub dag, los yog cov noob qoob noob loo rau ib lub tsw twist.
Sib pauv nyob rau hauv cov qaug qoob loo los yog cranberries nyob rau hauv qhov chaw ntawm raisins. Sim cov kaus poom qab zib es txhob siv cov kaus poom tuna, los yog rau cov neeg tsis noj nqaij sib pauv hauv khib nyiab khov taum hauv qhov chaw ntawm hmoov tuna. Thiab yog tias koj tsis yog ib tug kiv cua ntawm avocado los yog tsis muaj ib qho ke, kev ua haujlwm ua haujlwm zoo li nyob rau hauv ib qho kev cai laub ib nrab es tsis yog avocado.
Kev Ua Noj thiab Kev Pab Tswv Yim
To top nrog ib tug sprinkle ntawm cheese thiab broil kom txog thaum melted rau ib tug "tuna qhuav" version. Koj tuaj yeem noj cov khoom ua si thoob plaws (xws li quinoa los yog qus txhuv) kom ntxiv rau cov kab mob carbohydrates thiab me ntsis ntxiv fiber.