Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 256
Rog - 14g
Carbs - 30g
Protein - 9g
Tag Nrho Sijhawm 35 min
Npaj 15 min , Ua noj 20 min
Cov Kev Pab 2
Kev noj nqaij tsis tas li ib lub lim tiam twg yuav txo tau qhov koj yuav muaj kab mob hauv lub plawv thiab mob stroke-tej kev tshawb fawb los ntawm kev ntaus nqi mus txog 21 feem pua tsawg! Yog vim li ntawd cov nqaij tsawg dua txhais tau tias yog cov chaw veggies, taum, ceev, thiab whole grains , txhua lub plhaub ntawm lub plawv noj zaub mov zoo.
Qhov no tsis muaj nqaij ntim lub tais tais diav yog ib qho piv txwv ntawm pluas mov koj yuav xav kom txaus siab ntau zaus. Nws yog yooj yim heev los muab tso ua ke thiab muaj ib pob tawb 17 grams fiber ntau (uas yog li 70 feem pua yog tias koj nyob nraum qhov tsawg kawg tau pom 25 grams ib hnub) thiab 19 gram protein, tsis hais txog cov vitamins thiab minerals ntau. Lub dash ntawm cov txiv roj roj thaum ua noj thiab hnav khaub ncaws pabcuam kev noj qab haus huv, tshwj xeeb tshaj yog hlau thiab roj-soluble vitamins A, D, E, thiab K.
Cov khoom xyaw
- 1/2 khob txiv ntoo chickpeas
- 1/4 khob qab zib pob kws qab zib
- 1/4 khob khaus taub hau, cub
- 1 tablespoon kua txiv kua txiv
- 1 teaspoon txiv qaub zest
- 1/2 tablespoon txiv roj roj
- 1 tablespoon cilantro, finely tws
- 1 teaspoon chili hmoov
- 1/4 teaspoon ntsev
- 1/4 teaspoon av kua txob dub
- 2 tablespoons walnuts, txhoov thiab toasted
- 6 Medium Brussels sprouts, thinly sliced
- 1 khob ntxiv, finely chopped
- 1 tablespoon txiv qaub kua txiv
- 1 teaspoon dijon mustard
- 1 teaspoon txiv roj roj
- 1/4 teaspoon ntsev
- 1/4 khob cov txiv ntseej dub, halved
Npaj
1. Preheat qhov cub kom 350F.
2. Siv ib daim ntawv ci nrog daim ntawv khij nyiab.
3. Nyob rau hauv ib lub tais me me, muab cov txiv kab ntxwv, pob kws, thiab taub kua txiv hmab txiv ntoo. Pov nrog kua txiv qaub, zest, txiv ntseej roj, cilantro, kua hmoov, ntsev, thiab kua txob.
4. Muab xa mus rau daim ntawv khij nyhuv thiab muab ci rau hauv qhov cub kom txog 15-20 feeb, kom txog thaum koj tuaj yeem ua rau lub taub hau khwb taub hau ntawm rab diav rawg.
5. Muab ib daim ntawv tais cais ntxiv thiab npaj cov txhoov nplej rau nws.
Toast lawv nyob rau hauv lub qhov cub rau 3-5 feeb, ua kom ze ib lub qhov muag kom paub tseeb tias lawv tsis hlawv. Lawv yuav tsum muaj qhov kub me ntsis thaum koj tshem tawm. Teem lawv cia kom txias.
6. Npaj cov zaub xam lav thaum cov taum thiab cov veggies ua noj. Tua daim ntawv cog lus rau Zaub pob kws ua kom lawv muab cov ntawv zoo li qhov qub txeeg qub teg. Pov ua ke nrog lub ncuav, txiv qaub kua txiv, mustard, thiab ntsev. Khaws cia kom txog thaum uas koj npaj txhij noj kom tus ntxhuav yuav.
7. Thaum koj muaj tag nrho koj cov khoom, sib sau ua ke lub tais tais. Npaj lub pob zaub ntsuab thiab lwm yam zaub xam lav, chili ci taum thiab zaub, thiab txiv ntseej thiab nyiam.
Sawv Daws Hloov thiab Variations
Cov zaub mov no zoo nkauj heev. Koj tuaj yeem sib pauv tawm chickpeas rau lwm cov noob taum, zoo li cannellini los yog taum dub. Qab zib qos yaj ywm ua kom zoo dua rau cov pob taub qab, tab sis yog tib qho antioxidant, beta-carotene , hauv nws cov nqaij ntshiv txiv kab ntxwv.
Kev Ua Noj thiab Kev Pab Tswv Yim
Daim ntawv qhia no tsis tau hu rau ib hom qe ntshauv-koj tuaj yeem siv qhov twg ntau yam muaj thiab yuav tsis zais nyiaj hauv tuam txhab.
Yog hais tias koj xav txiav txim siab raws li qhov tsw, paub tias tus ntxiv curly muaj ntau dua ntawm ib tug peppery flavour, thaum dinosaur kale yog ntawm sab sweeter. Lwm tus Lavxias teb sab muaj ob sab.
Thaum nws tawm los rau taum thiab pob kws, tsis txhob yig siv cov kaus poom los cawm lub sijhawm. Lawv tau noj zaub mov zoo heev uas lawv tau ntim rau hauv ncov.
Tsuas yog xyuas kom yaug ua ntej siv, kom tshem tawm cov ntsev ntau heev.
Koj yuav mus xaus nrog ntau cov khoom noj hauv koj lub tais ... tab sis kuj yog ntau cov khoom xyaw uas koj tsis siv. Koj yuav ua li cas nrog tag nrho cov qhaub cij ntses, chickpeas, thiab lwm yam? Koj tuaj yeem sim nrog lwm cov zaub mov txawv los yog siv ua ib qho loj tshaj plaws uas yog siv txhua yam uas koj muaj thiab txaus siab rau kev hloov ntawm thawj lub lim tiam. Omit cov txiv ntseej thiab ntxiv ib qho peev xwm ntawm tuna ib hnub, piv txwv li. (Txawm hais tias, cov chickpeas thiab cov pob kws lawv tus kheej ua rau ib qho txaus siab, nkig, nplua nuj nplua nuj , ces koj yuav khiav tawm ntawm cov neeg ntxov dua koj xav.)