Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 302
Rog - 17g
Carbs - 9g
Protein - 29g
Tas nrho cov sij hawm 30 min
Npaj 15 min , Ua noj 15 feeb
Kev Pab 4 (4 nqaij npuas + 1 T sau txhua)
Cov nqaij liab, uas yog hais txog nqaij nyug, yaj, thiab nqaij npuas, yog muaj feem xyuam rau cov kab mob qog nqaij hlav cancer hauv siab thaum noj ntau tshaj 18 ooj rau ib as thiv twg. Yog tias koj yuav noj cov zaub mov hauv cov nqaij liab, sim ua kom qee yam tawm ntawm cov protein ntau xws li nqaij qaib los yog qaib cov txwv.
Cov qoob loo, tshwj xeeb yog qaib cov txwv nqaij qaib ntxhw, yog ib lub tsheb zoo rau kev veggies ntxiv thiab herby flavors. Ntawm no, peb ntxiv finely grated carrot thiab tws cilantro thiab scallion. Siv ob qho tib si ntawm ntsuab thiab dawb qhov chaw ntawm scallion. Thaum lub qhov muag xoob dawb muaj qhov muaj zog, qhov nplooj ntsuab ua tau muaj ntau dua ntawm cov tshuaj phytonutrients dua lub qhov muag teev.
Tsis txhob siv cov kua txiv hmab txiv ntoo hauv pas dej Teriyaki, ua rau koj tus kheej nrog kua txiv ntses thiab kua txiv qaub qaub uas tau siav nrog qab zib suab thaj thiab pob kws rau cov tawv nqaij. Ua hauj lwm no ua kom muaj protein ntau appetizer los yog lub ntsiab lus tseem ceeb nrog cov khoom noj uas muaj suab thaj ua ke.
Cov khoom xyaw
- 2 hau scallions, tws
- 1 medium carrot, grated on qhov zoo ntawm ib lub thawv grater (txog 1/2 khob finely grated carrot)
- 1/2 nruab nrab pawg cilantro, txhoov (txog 1 khob)
- 1 lub qe loj
- 2 tablespoons sesame roj
- 2 tablespoons txo sodium soy sauce los yog tamari
- 1/4 teaspoon tshiab av kua txob dub
- 1 phaus av qaib cov txwv
- 2 tablespoons canola roj, rau lub laujkaub tawg
- 3/4 khob dej
- 3 tablespoons txo sodium soy sauce los yog tamari
- 1/2 teaspoon fresh grated ginger
- 1 me me qej clove, minced los yog nias
- 2 tablespoons xim av qab zib
- 2 teaspoons pob kws nplej siab
Npaj
- Ua kom nqaij me me: hauv lub tais loj, sib tov ua ke scallions, zaub ntug hauv paus, cilantro, qe, sesame roj, soy sauce, dub kua txob, thiab av qaib cov txwv nrog ib tug nkhaus kom txog thaum sib npaug.
- Muab cov dej tso rau hauv lub tub yees kom 30 mus rau 60 feeb kom txias thiab khov kho (tuaj yeem ua qhov no ua ntej ntawm lub sijhawm thiab cia zaum hauv lub tub yees thaum tsaus ntuj).
- Daus tawm ntawm cov nqaij sib tov sib xyaw los ntawm lub heaping tablespoon thiab yob rau hauv npas (tsom rau 16).
- Tshav kub hlau los yog hnyav hnyav dhau lub siab kub nruab nrab. Ntxiv 1 tablespoon canola roj thiab poob rau hauv ib nrab ntawm cov nqaij me. Noj 4 feeb rau ib sab lossis kom txog thaum kub xim av ntawm cov chaw sab nrauv thiab ua noj los ntawm sab hauv. Rov qab nrog cov seem uas yog tablespoon roj thiab meatballs.
- Ua kom cov ntses teriyaki: hauv nruab nrab saucepan, cov kua dej ua ke, kua ntses, kua qhwv, qej, qab zib, thiab pob kws. Tshav kub tshaj medium theem kub, whisking tas li, kom txog thaum lub sib tov boils thiab thickens. Tig lub cua sov thiab do rau lwm 30 feeb.
- Ua haujlwm rau cov nqaij npua nrog teriyaki ntses.
Muaj Variations thiab Hloov Txawv
Qhov no daim ntawv qhia ua hauj lwm zoo sib xws nrog av nqaij qaib txhob siv Turkey.
Tsis nyiam cilantro? Sub hauv Thai basil los yog tshiab flat-nplooj ntoos zaub txhwb qaib.
Ib yam li ntsim noj? Ntxiv ob peb lub shakes ntawm ib tug kub chili qej sauce rau ob qho tib si meatballs thiab teriyaki sauce.
Kev Ua Noj thiab Kev Pab Tswv Yim
Zaub mov kev ruaj ntseg tseem ceeb tshwj xeeb tshaj yog thaum npaj cov nqaij.
Nqa ib lub ntsuas kub kom koj paub tseeb tias koj cov zaub mov yog ua kom zoo rau lub ntsuas kub kom tsis txhob muaj teeb meem rau kev noj zaub mov. Rau cov nqaij qaib, kev nyab xeeb rau sab hauv yog 165F.