Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 395
Rog - 11g
Carbs - 43g
Protein - 34g
Tas nrho cov sij hawm 90 min
Npaj 30 min , Ua noj 60 min
Cov Hauj Lwm 6 (2 khob txhua)
Cov cheesy Mexican quinoa casserole yog pawg neeg lom zem! Nrog rau 10 gram ntawm fiber ntau thiab 34 grams ntawm cov protein ntau rau ib pluag noj twg, nws yog lo rau koj rab phaj noj. Zoo dua, nws tau ua hauv ib lub tais tsuas yog txo kom tsawg.
Dhau li ntawm qhov tseeb tias daim ntawv qhia no yog ib qho yooj yim, delicious, thiab tsuas yog yuav tsum tau tais casserole, riam, thiab txiav txim siab npaj, ib yam ntawm kuv nyiam tshaj plaws txog qhov phaj no tsuas yog yooj yim npaum li cas nws yog hloov mus rau ntau hom tastes thiab kev noj haus cov kev xav tau . Saib tag nrho cov lus qhia hauv qab no.
Cov khoom xyaw
- 1 phaus nqaij qaib mis (txhoov mus rau tom tej qhov me me)
- 1 khob quinoa (rinsed)
- 2 khob dub taum dub (kaus poom, dej qab thiab dej yaug)
- 2 medium daj squash (los yog zucchini, tws)
- 8 ooj nceb (quartered)
- 1 (4-ounce) muaj peev xwm ntsuab chilies (drained)
- 3/4 khob dej qab ntsev
- 1 tablespoon chili hmoov
- 1 1/2 teaspoons cumin
- 1/4 teaspoon ntsev
- 1/4 teaspoon dub kua txob
- 1 1/2 khob qaib broth (tsawg-sodium)
- 2 khob peppers thiab dos (khov)
- 1 khob cheese cheese (grated)
- Yeem: avocado, hot sauce, cilantro, thiab dos ntsuab dos rau kev noj haus
Npaj
- Preheat qhov cub kom 375 F.
- Tsuag ib lub tais loj loj nrog roj. Nyob rau hauv cov zaub mov, sib tov ua ke qaib, quinoa, dub taum, zawv zawg, nceb, chile, salsa, spices, ntsev, thiab kua txob.
- Ncuav broth tshaj lub to top, uas pab txav mus rau quinoa mus rau hauv qab mus ua noj. To top nrog frozen peppers thiab dos.
- Npog thiab qhov chaw nyob rau hauv qhov cub rau 30 feeb. Tshem lub hau thiab nphoo npuav rau saum toj. Muab rov qab rau hauv qhov cub thiab ci rau lwm 30 feeb.
- Cia li zaum ntawm 10 feeb kom cov kua haus ua kom tiav, ces ua hauj lwm nrog cov khoom pleev xim.
Muaj Variations thiab Hloov Txawv
Quinoa, cov nplua nuj fiber ntau nyob rau hauv South American pseudo grain, ua rau lub hauv paus zoo heev rau qhov casserole no. Nws ci zoo tshaj kev sib tw hauv qhov cub nrog xwb me ntsis ntawm nqaij qaib broth. Cov khw muag khoom noj feem ntau muag quinoa, tab sis yog tias koj tuaj yeem tsis pom nws lossis tsis paub tseeb tias koj yuav nyiam nws pauv hauv cov xim kasfes.
Yog tias koj siv cov hmoov nplej xim av, ncuav nws nrog 2 khob ntawm kub kub qaib ua ntej ci thiab ua kom lub casserole them tag nrho lub sij hawm nyob rau hauv qhov cub, raws li xim nplej siv sijhawm ntev me ntsis. Thaum lub txhuv yog kev sib tw, nphoo dej casserole nrog cheese thiab qhov chaw rov qab rau hauv qhov cub ntxiv 5 feeb rau yaj.
Rau cov nqaij tsis muaj nqaij, swap nqaij qaib rau qhov cubes ntawm taum , hnoos zoo, lossis ntxiv ntau taum. Sim ib qho ntse ntawm pinto taum thiab dub taum rau ntau yam. Xwb, yog tias koj qhov kev xav tau carbohydrate tsawg dua, tuaj yeem tawm hauv cov taum dub thiab siv ib qho ntxiv ib nrab phaus ntawm nqaij qaib.
Xav txog daim ntawv qhia quinoa casserole ib daim qauv thiab ua si nrog ntau yam sib txawv ua ke. Tshem tawm mus rau hauv lub paj hlwb quinoa casserole los ntawm cov kua txiv hmab txiv ntoo nyob rau hauv cov kua txiv hmab txiv ntoo thiab kua txiv hmab txiv ntoo, siv cov txiv ntseej, cov nqaij npuas, thiab cov kua nplaum liab rau cov txuj lom, dawb taum siv dub,
Los sim ua ib qho zaub ua zaub mov cheddar version, tawm hauv lub salsa thiab chilies, swapping broccoli rau taub, cheddar rau jack cheese, thiab siv ib tug teaspoon ntawm qhuav thyme rau flavour.
Kev Ua Noj thiab Kev Pab Tswv Yim
Yog hais tias koj tau noj quinoa ua ntej tsuas yog mus nrhiav tau nws muaj me ntsis iab saj, qhov teeb meem tej zaum yuav tau forgetting kom yaug nws. Quinoa coated nrog saponin, ib txwm ua tshuaj lom neeg uas pab nws pawg ntawm cov kab. Txawm li cas los xij, peb tib neeg tsis nyiam qhov iab saj, txawm li ntawd nco ntsoov muab koj tus quinoa ua kom zoo zoo rau hauv ib qho zoo mesh sieve.
Tsis txhob txhawj xeeb yog tias koj rub koj lub cub tawg tawm ntawm qhov cub thiab pom ib qho me me ntxiv ua npuas dej. Feem ntau ntawm nws yuav soak thaum nws tso. Tej zaum koj yuav xav saib lub casserole rau thaum xaus kev ua noj. Yog hais tias nws zoo qhuav, ntxiv ib qho ntxiv peb lub khob ntawm broth.
Daim ntawv qhia no ua rau noj pluas noj tiav, tab sis yog tias koj xav tau ib yam dab tsi ntau dua, sim ib qho kev ua hauj lwm ntawm tortilla chips los yog ib qho kev noj qab haus huv zaub xam lav ntawm romaine, radishes, thiab txiv lws suav nrog ib tug txiv kab ntxwv vinaigrette.