Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 293
Rog - 15g
Carbs - 7g
Protein - 33g
Tas nrho cov sij hawm 40 min
Npaj 15 min , Ua noj 25 min
Cov Hauj Lwm 5 (5 ounces txhua)
Daim ntawv qhia no muab cov khoom siv ua ke thiab cov nplaum nrog cov kev ntxhib los mos ntses rau lub ntsiab tais diav nrog ntau ntau hom tshuaj Omega-3 fatty acids . Lub qhov muag teev ntawm scallions yog ib qhov ntawm FODMAPs, yog li siv cov zaub ntsuab xwb nyob rau hauv daim ntawv qhia no nws ua IBS-phooj ywg.
Cov khoom xyaw
- 1/4 khob toasted tag nrho almonds
- 2 tablespoons flaxseeds
- 1/4 khob dej-tsawg FODMAP qhob cij (saib sab hauv qab)
- 1/8 teaspoon ntsev
- 1/4 npawv teaspoon qhuav thyme nplooj
- 1/8 teaspoon av kua txob dub
- 1/4 khob dej tsau tsau, tsos nqaij daim tawv xwb
- 1 teaspoon txiv qaub zest
- 1 1/2 phaus ntses noj ntsev
- 1 teaspoon qej-kis tau tus txiv roj roj
Npaj
- Preheat qhov cub kom 425F. Siv ib daim ntawv ci (nrog rau sab) nrog ntawv ci.
- Nyob rau hauv ib lub tshuab ua khoom noj los yog khoom noj khoom haus, cov txuj ci almonds thiab flaxseeds kom txog rau thaum lub tsho hnav, ua tau zoo nkauj zeb. Hloov mus rau ib lub tais me me thiab do hauv cov qhob cij crumbs, ntsev, thyme, kua txob, scallions thiab qaub zest.
- Muab qhov ntses ntawm daim tawv nqaij-sab rau hauv cov tais ci. Txhuam cov ntses nrog cov qej-kis tau roj thiab maj mam nphoo nrog ntsev thiab kua txob yog xav tau. Tshaj tawm cov crumbs tusyees tshaj cov ntses, nias kom ua.
- Txhuav cov ntses kom txog thaum nws flakes yooj yim thiab crumbs yog xim kas fes Golden, 18 txog 25 feeb.
Muaj Variations thiab Hloov Txawv
Rau ib qho ntxiv ntawm cov pob txha tshaj plaws, hnav tsho nrog cov tshuaj pleev los yog cov pa roj. Tuav roj tsuag 10 nti saum cov crumbs. Txau rau nkuaj nrog lub suab sib tw kom txog thaum crumbs zoo ntub, ces ci.
Ua kom daim ntawv no gluten tsis pub, siv cov khob cij dawb uas tsis muaj gluten.
Kev Ua Noj thiab Kev Pab Tswv Yim
Ua kom tsis muaj tsev me me-FODMAP breadcrumbs, siv cov khoom noj tsawg-FODMAP, xws li dawb, whole wheat, los yog spelled sourdough bread, los yog FODMAP gluten-free cij. Plaub 1-ooj cij slices ua 2/3 khob breadcrumbs, ntau tshaj li txaus rau daim ntawv qhia no. Ntawm no yog yuav ua li cas kom lawv:
- Preheat qhov cub kom 325F.
- Txiav khob cij rau hauv 1/2-nti daim. Ci rau hauv ib qho quav mus txog nruab nrab kub xim av thiab qhuav, 15 txog 20 feeb, tig ib zaug thaum ci.
- Pulse bread nyob rau hauv ib lub tshuab zaub mov los yog rab yaj phom kom txog thaum crumbs yog cov yam ntxhib los mos. Yog hais tias lub crumbs tseem mos, rov qab mus rau lub qhov cub thiab ci kom txog thaum kom qhuav, 5 mus rau 10 feeb.
- Tsis muaj cov khoom noj khoom haus los yog rab xim? Ntxiv qhov txias, toasted qhob cij rau lub hnab zip saum thiab ze, tawm hauv lub pob qhib me me. Tawm nrog ib tug pin pin los sis hauv qab hauv qab.
Toasting neeg rau lawv pab lawv qab zib, nutty saj. Yog tias koj tsis muaj peev xwm mus yuav pre-toasted neeg rau, koj tuaj yeem ua rau koj tus kheej. Cub-toast neeg rau ntawm 350F nyob rau hauv ib zaug xwb txheej kom txog thaum lub teeb golden xim av, 10 mus rau 12 feeb rau tag nrho cov neeg rau.
Nce ib nrab dhau ntawm toasting. Ceev mus ntxiv xim av txawm tias tom qab tshem tawm ntawm qhov cub thiab tuaj yeem hlawv sai sai, yog li ntawd saib lawv zoo. Tiv thaiv ceev ceev rau hauv ib rab hlau, kom cov nplooj ntub tig rau hauv qhov khoob khoob thiab tee ceev ntawm lub hau sab saum toj ntawm lub hau rau ob peb zaug.
Citrus zest (txiv qaub, txiv qaub, lossis txiv kab ntxwv) packs lub tsho ntxhuav hauv cov zaub mov qes-FODMAP. Ib qho khoom siv niaj hnub no, hlau, raug nplua phom yog qhov tseem ceeb hauv FODMAP chav ua noj. Cov ntse hniav zest ib tug txiv hmab txiv ntoo tag nrho sai sai thiab ua rau nws ua tau kom tsis txhob muaj cov dawb pith. Lub grater kuj tseem siv tau rau cov cheese lossis chocolate thiab ua rau me ntsis mus ntev.