Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 279
Rog - 2g
Carbs - 44g
Protein - 22g
Tag Nrho Sijhawm 70 min
Npaj 10 min , Ua noj 60 min
Cov Hauj Lwm 5 (2 khob txhua)
Ntawm no yog ib lub siab kub-phooj ywg kua zaub uas qis dua 300 calorie ntau ntau rau ib qho tab sis hearty txaus tias koj yuav tsis txawm paub nws. Kev noj qab haus huv, cov zaub mov noj feem ntau zoo li qhov no yog qhov tseem ceeb rau cov neeg uas muaj kev kub ntxhov - cov feem me tuaj yeem tiv thaiv kev mob plab, uas tig tsis pub rov qab tuaj yeem rov qab tuaj. Ntxiv rau, yog tias koj tab tom sim poob hnyav raws li txoj kev tswj hwm tus mob, cov protein ntau thiab cov kua filling ntawm cov nqaij ntshiv, cov txiv hmab txiv ntoo tseem muaj roj , thiab cov nplua nuj fiber ntau nyob rau hauv cov kua zaub no yuav pab koj muaj sij hawm puv teev thiab noj tsawg zuj zus.
Cov khoom xyaw
- 2 hau tsis muaj nqaij, nqaij tawv nqaij tsis qab
- 1 tablespoon cumin
- 1 teaspoon qhuav oregano
- 1/2 teaspoon ntsev
- 1/2 khob barley
- 2 medium carrots, peeled thiab tws
- 1 14-ounce tau cannellini los yog lwm cov taum dawb, yaug
- 1 medium zucchini, spiralized
- 1 khob ntxiv, tws
Npaj
- Nqa 8 khob dej rau ib lub rhaub dej thiab ntxiv nqaij qaib mis, cumin, oregano, thiab ntsev. Boil, them, kom txog rau thaum cov nqaij qaib mis tau yooj yim raug hla mus rau ntawm rab rawg-li 15 feeb.
- Thaum npaj txhij, tshem tawm cov qaib, lim lub kua, thiab cia rau siv raws li lub hauv paus rau lub kua zaub.
- Ntxiv barley rau cov kua strained. Nqa mus rau ib qho boil thiab ua noj, them, txog 20 feeb.
- Ntxiv cov carrots thiab taum thiab ua noj rau lwm 10 mus rau 15 feeb, kom txog thaum lub carrots yog me ntsis kev sib tw.
- Meanwhile, zom cov nqaij qaib. Koj tuaj yeem rub nws sib nrug ntawm koj ob txhais tes los yog ob rab hau tib si.
- Do hauv nqaij qaib, zucchini, thiab lwm yam. Simmer rau 5 feeb ntxiv thiab pab.
Muaj Variations thiab Hloov Txawv
Ib qho kev pabcuam ntawm cov kua no muaj 22 gram protein, 9 grams roj, thiab tsuas yog 2 grams roj. Cov kua protein yog los ntawm ob qho tib si qaib thiab taum, tab sis feem ntau cov fiber ntau los ntawm taum. Daim ntawv qhia no yoojyim-siv koj lub noob taum los yog txhua tus uas koj muaj ntawm tes. Tag nrho cov legumes yog ib qho kev puv, kev noj plawv ntawm lub plawv thiab noj qab nyob zoo yooj yim rau hauv cov tais diav txawv, seb nws yog soups, stews, zaub nyoos, lossis sab, kom muaj kev lom zem nrog lawv!
Zoo sib thooj, ntau cov nplej tseem yuav tuav zoo nyob hauv daim ntawv qhia no. Barley feem ntau siv rau hauv cov kua zaub, tiam sis koj tuaj yeem xaiv rau cov qoob txhu los sis cov txhuv daj.
Kev Ua Noj thiab Kev Pab Tswv Yim
Spiralizing lub zucchini ntxiv lub cev thiab ua rau kev lom zem kev nthuav qhia nyob rau hauv lub kawg tais.
Yog tias koj tsis muaj lub zees siv roj ntsha, koj siv tau cov zaub taum los zucchini strips, ces muab tso rau hauv 4 los yog 5 kom zoo li spaghetti strands. Xwb, koj tuaj yeem tsuav tau qaub zucchini thiab ntxiv rau tib txoj kev uas koj yuav zucchini noodles.