Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 280
Rog - 14g
Carbs - 18g
Protein - 20g
Tag Nrho Sijhawm 35 min
Npaj 5 feeb , Noj 30 feeb
Kev Pab 4
Ntawm no yog ib qho cua, nws twist rau hauv ib qho classic uas yuav ua rau koj txaus siab rau cov sij hawm. Ua ke ntawm high fiber carbohydrate, protein ntau, thiab noj qab haus huv muaj roj ua rau qhov kev noj tshais zoo rau cov phaj no. Nws txhais tau tias zoo zog rau koj tom qab noj mov.
Ib qho khoom ntawm cov xim ntawm cov veggies ua rau lub cev muaj zog ntawm cov zaub mov, thiab quinoa yog cov roj carbon-packed carbohydrate, yog li koj cov ntshav qab zib yuav nyob zoo thiab khov kho tom qab pluas mov no.
Cov khoom xyaw
- 2 teaspoons txiv roj roj
- 1 khob sliced nceb
- 1 khob asparagus, txiav rau hauv 1-inch pieces
- 1/2 khob tws txiv lws suav
- 6 lub qe loj loj
- 2 loj qe dawb
- 1/4 khob mis nyuj los yog mis nyuj tsis muaj mis nyuj
- 1/2 teaspoon ntsev, faib
- 1/8 teaspoon dub kua txob
- 1 khob ua noj quinoa
- 1/2 khob shredded part-skim mozzarella cheese
- 3 tablespoons tws basil, faib
- 1 tablespoon tws parsley, rau garnish
Npaj
1. Preheat qhov cub rau 350F.
2. Hauv nruab nrab nruab nrab, kwv yees li 9 mus rau 10 nti, tshaj li qhov nruab nrab noj, roj txiv roj roj rau 1 feeb.
3. Ntxiv cov nceb, asparagus, thiab ib nrab ntsev thiab sauté kom txog thaum cov nceb yuav tawv dawb thiab tso tawm lawv cov dej noo, kwv yees li 7 nas this.
4. Ntxiv txiv lws suav rau lub taub thiab ua noj lwm yam 2 mus rau 3 feeb. Tshem tawm ntawm tshav kub.
5. Muab cov qe ua ke, qe dawb, mis, ntsev, thiab kua txob rau hauv nruab nrab lub tais.
6. Ntxiv cov qe, quinoa, cheese, thiab cov nqaij npuas hauv av nrog cov zaub, maj mam maj mam kom cov zaub zoo sib npaug.
7. Muab khoom nruab nrab rau nruab nrab khib rau 20 feeb, los yog kom txog thaum lub qe tso cia hauv. Kos rau lub dag zog ntawm 15 feeb kom thiaj li tiv thaiv kev ua noj. Cov qe yuav ua ntxiv rau thaum lawv nyob hauv qhov skillet.
Muaj Variations thiab Hloov Txawv
Sib pauv ntawm cov nceb thiab cov txiv ntoo asparagus rau txhua yam zaub hauv lub caij hauv koj cheeb tsam, lossis cov uas koj nyiam tshaj. Qhov no daim ntawv qhia yog ntau yam, yog li koj muaj peev xwm txaus siab txawv variations ntawm nws lub xyoo puag ncig. Variety yog ib feem ntawm xuas khoom noj , tom qab tag nrho.
Yog tias koj xav tau ntau ntau yam ntxiv, ntxiv ib lub hlis me me teaspoon ntawm koj nyiam cov txuj lom rau cov zaub sautej los tsim tshiab tsw profiles (xws li cov hmoov curry, chile hmoov, cumin, turmeric). Lawv mam li ntxiv kev sib tsoo ntawm cov nyiaj pabcuam ntxiv, thiab ib cov txiv hmab txiv ntoo ntawm cov txiv hmab txiv ntoo ua rau lub qe nto qaub ncaug nrog cov xim daj zoo nkauj.
Yog hais tias koj tsis yog tus kiv cua ntawm quinoa, sim ua xim kasfes xwb. Nco ntsoov tias cov protein ntau yuav txo qis me ntsis.
Sib pauv ntawm cov veggies roasted hauv qhov chaw ntawm cov sautéed veggies kom txuag tau lub sij hawm (thiab siv li seem).
Kev Ua Noj thiab Kev Pab Tswv Yim
Tsis txhob hla dhau lub frittata lossis qe tuaj yeem qhuav. Ci li kom txog thaum lub qe yog tag nrho teeb.
Thaum npaj txhij, hla qhov frittata rau hauv 4 plhom, qhwv hauv hnab yas thiab ntawv ci, thiab khov rau ib pluag tshais uas koj tuaj yeem microwave hauv feeb. Koj tuaj yeem sib xyaws nrog lub khob ntawm cov txiv hmab txiv ntoo uas muaj kua txiv hmab txiv ntoo tshiab lossis cov txiv hmab txiv ntoo rau cov yeeb yuj siab antioxidant.
Koj tuaj yeem tau txais kev lom zem no rau noj hmo. Tig zaub mov no rau hauv pluas mov yoojyim los ntawm kev yos hav zoov, los yog khub nrog lub tais ntawm cov kua qab ntsev ua kua veggie kua zaub yog tias koj txaj muag khoom sov.