Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 417
Rog - 17g
Carbs - 55g
Protein - 18g
Tas nrho cov sij hawm 25 min
Npaj 5 feeb , Noj 20 min
Cov Kev Pab 2
Tos li cov khoom noj khoom haus no zoo ib yam li 20 feeb.
Peb nyiam qhov kev nplij siab-khoom noj ntawm daim ntawv qhia no, nrog rau kev sib tw, golden qos thiab mos qe. Kale xa ib lub veggie pab koj pib hnub thiab cov pob khoom hauv antioxidants , cov vitamins, thiab lwm yam minerals nrog rau ib koob tshuaj fiber . Lub qe tiv thaiv tag nrho cov zaub mov ua ke, ob qho tib si flavour-wise thiab nutritionally, raws li nws ntxiv cov protein . Thiab ib qho ntxiv: Cov zaub mov no tau ntim nrog cov tshuaj lom neeg muaj roj ntsha.
Cov khoom xyaw
- 1.5 tablespoons txiv roj roj, faib
- 1 loj Yukon Kub lossis daj qos yaj ywm, 1/4 inch dice (li 1/4 khob)
- 1 nrab clove qej, minced
- 1/4 teaspoon cumin
- 1/4 teaspoon ntsev
- 1/4 teaspoon dub kua txob
- 4 khob roughly chopped kale
- 1 tablespoon zaub broth
- 2 lub qe loj loj
- 1 medium beefsteak lws suav
- 1 me me dash liab kua txob sauce (yeem)
Npaj
1. Nyob rau hauv ib nrab skillet tshaj medium high kub, ntxiv 1 tablespoon olive roj thiab cua sov 1 feeb.
2. Ntxiv cov dos thiab cov kua txiv hmab txiv ntoo kom txog thaum 2 feeb.
3. Ntxiv qos yaj ywm thiab sauté kom txog thaum maj mam browned thiab muag, li 7 feeb, stirring nquag.
4. Ntxiv qej, cumin, ntsev, thiab kua txob dub thiab ua rau qos yaj ywm.
5. Ntxiv cov nqaij thiab nqaij qaib (los yog dej) thiab noj kom txog thaum twg, 3 feeb ntxiv, nplawm zoo zoo.
6. Tshem tawm cov qe thiab qos yaj ywm sib xyaw ntawm skillet.
7. Ntxiv seem ntawm 1/2 tablespoon txiv roj roj thiab noj ob lub qe kom txog thaum lawv ncav cuag lub siab dawb paug, 2 feeb ntawm ib sab, tom qab 1 feeb ntawm lwm sab kom dhau yooj yim.
8. Faib qos yaj ywm hash rau 2 daim hlau. Muab lub qe tso rau sab saum toj thiab muab lws suav lub txiv rau sab. Sab saum toj nrog freshly av dub kua txob los yog kub sauce, zoo li sriracha, yog hais tias Desired.
Muaj Variations thiab Hloov Txawv
Yog tias koj nyiam txhuv, ntxiv ib spoonful ntawm salsa mus rau lwm qhov. Koj yuav tau txais me ntsis ntxiv tsw, tsis txhob hais nws yog ib txoj hauv kev zoo ntxiv ntau dua cov qoob loo .
Yog tias koj tsis muaj lwm tus tshiab, sim cov xim ntsuab lossis Swiss chard xwb. Koj yuav tau txais ib qho txawv me me, tab sis tseem muaj khoom noj khoom haus. Tsis tas li ntawd, yog tias lwm tus muaj zog heev rau koj, sim hloov me me tus me nyuam hloov khoom noj.
Swapping qos yaj ywm rau daj qos yaj ywm ntxiv ib qho xim zoo nkauj thiab kev lom zem qab, ntxiv rau ib qho tshuaj beta-carotene.
Yog tias koj xav mus ntxiv ua si nrog flavour, chile hmoov, curry hmoov, thiab lwm yam txuj lom hmoov sib tov yog kev lom zem ntxiv rau lwm qhov. Rau ib lub kick ntawm txuj lom, sib puav hauv cov kua hmoov hauv qhov chaw ntawm cumin.
Raws li koj tau pom, daim ntawv qhia no zoo nkauj heev thiab cov khoom noj khoom haus yuav tsis txawv nrog cov swaps.
Ob lub tswv yim kom ua daim ntawv qhia koj tus kheej: swap crumbled tofu nyob rau hauv qhov chaw ntawm lub qe rau ib tug vegan version, los yog ntxiv peas los yog pob kws rau ib tug pop ntawm tsos nqaij daim tawv.
Kev Ua Noj thiab Kev Pab Tswv Yim
Ua ntej yuav siv lwm lub ncuav yuav txo koj lub sijhawm nyob hauv chav ua noj. Siv cov qos yaj ywm tom qab qos yaj ywm yuav txo koj lub sijhawm ua haujlwm.
Yog tias ua qhov no rau cov qhua, ua ntej-noj cov qos yaj ywm hnub ua ntej thiab tom qab ntawd ces tsuas rov cua sov hauv lub yias nrog lwm cov veggies los ua kom lub caij ua noj. Khaws cov khoom noj nyob rau hauv lub fridge thiab siv pluas su rau hnub tom qab.