Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 151
Rog - 3g
Carbs - 24g
Protein - 12g
Tas nrho cov sij hawm 30 min
Npaj 10 min , Noj 20 min
Cov Hauj Lwm 2 (1 khob txhua)
Cov kua zaub yog jam-packed nrog rau lub hlwb cov khoom xyaw, pib nrog nws cov broccoli puag. Broccoli yog ib feem ntawm cov neeg muaj hwjchim loj kawg nkaus. Raws li MIND noj zaub mov, crucifers xws li zaub qhwv thiab zaub paj yeeb yeej rau cov kev txawj ntse. Noj ib nrab ib khob ib hnub ntawm zaub cob pob tau chais ob xyoo tawm ntawm koj lub neej! Yog li, muaj lub hlwb mob siab rau noj tsawg kawg ib zaug ib hnub ntawm cov kabmob veggies (ie broccoli, cauliflower, kale, Brussels sprouts) - koj yuav tau txais cov vitamin C , folate , fiber, thiab potassium.
Tsis tas li ntawd, cov hauv paus hniav tshiab tshiab muaj cov kev pabcuam los ntawm cov tshuaj, nrog rau kev pabcuam hauv plab zom mov thiab pub cov kabmob hauv tus kabmob hauv koj lub plab. Qhov no tag nrho cov bodes zoo rau lub paj hlwb vim tias thaum koj cia tus mob thiab koj lub plab muaj kev zoo siab, koj cov txiaj ntsig zoo rau kev mob hlwb, thiab.
Cov khoom xyaw
- 1.5 khob dej
- 1 lub taub hau loj loj broccoli, txiav rau hauv daim
- 2 tablespoons tshiab qhiav cag, minced
- 1 tablespoon Sriracha
- 1 teaspoon qej hmoov
- 1/8 teaspoon ntsev
- 1/4 khob Parmesan cheese, grated
- 1/2 khob dej qab zib tsawg los yog mis nyuj haus
- mis nyuj lwm (xaiv)
Npaj
- Hauv lub lauj kaub, muab dej thiab zaub paj rau cov xim av. Tshaj kub, coj mus rau ib qho boil thiab chav broccoli rau ob peb feeb kom txog rau thaum ci ntsuab. Nco ntsoov tsis txhob ua ntau dua kom txog rau thaum broccoli yog tus mob. Xwb, koj tuaj yeem microwave broccoli-tsis muaj dej txaus-rau li 1 mus rau 2 feeb rau nws.
- Muab cov zaub paj ua siav tso rau hauv lub tshuab zaub mov los yog rab phom. Ntxiv ib khob ntawm cov dej ua noj, khaws cia so rau yav tom ntej. Yog hais tias koj microwaved nws, ntxiv dej dawb. Pulse rau ib feeb kom pib puree.
- Ntxiv cov qhiav, Sriracha, qej hmoov, ntsev, thiab cheese. Pulse ob peb feeb ntxiv. Yog hais tias sib luag yog tuab heev, ntxiv rau ntxiv ib nrab khob dej. Rau ib tug creamier sib xws, do hauv mis nyuj haus.
- Diav mus rau hauv lub tais thiab pab sov.
Muaj Variations thiab Hloov Txawv
Cov kua zaub no muaj ntau yam heev. Koj ntxiv tau lwm cov zaub ua zaub ua kom zaub mov, xws li liab peppers, carrots, lossis nceb, thiab hnoos nws.
Txog lub protein nrog silken tofu los yog ib tug hint ntawm ricotta cheese. Thaum kawg, koj tuaj yeem tos hauv ib txhais tes dawb qaum taum los yog chickpeas ntxiv rau kev ntxhib los mos, protein, thiab fiber.
Ua kom koj lub tais nrog haus paprika lossis curry hmoov rau ntau haiv neeg. Es tsis txhob Parmesan cheese, sprinkle nyob rau hauv zaub mov poov xab rau ib vegan hint ntawm cheesy tsw, ntxiv rau cov protein thiab B12 !
Kev Ua Noj thiab Cov Tswv Yim Pab Tswv Yim
Los ntawm qhov ua kom cov nqaij npuas ua ntej, nws ua txhaum hauv cellulose me ntsis, ua rau nws yooj yim dua puree. Yog tias koj muaj Vitamix los yog lwm lub kaus mom tshaj cov pa dej qab zib thaum lawv zom, xuas paj dawb.
Cov kua zaub no yuav pab tau sov los yog txias, xijpeem yog qhov xav tau. Pab nrog ntses cov nqaij ntses, nqaij qaib mis, lossis taum paj.