Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 461
Rog - 14g
Carbs - 70g
Protein - 19g
Tag Nrho Sij Hawm 20 min
Npaj 10 feeb , Noj 10 min
Cov Hauj Lwm 2 (2 tostadas txhua)
Noj ntau cov zaub mov raws li tuaj yeem pab txhawb kom koj noj cov tshuaj antioxidants, fiber , thiab vitamins thiab minerals. Ntawm no yog ib lub flavorful, meatless version ntawm ib tug Mexican classic.
Cov tacos feature taum dub, uas muaj theem siab muaj zog tiv thaiv antioxidant hu ua anthocyanins, ua tsaug rau lawv cov tawv nqaij pigmented. Tias 's tsis qhov chaw anti-inflammatory, antioxidant nyiaj kawg-tus turmeric hauv guacamole kuj yog ib qho hwj chim antioxidant. Tsis tas li ntawd, cov taum pab txhawb fiber ntau thiab hlau thaum cov avocado xa cov zaub mov zoo noj monounsaturated. Qhov kev tawm ntawm cov protein-rog no ua rau koj txaus siab ntev tshaj - ntev dua nws yuav coj koj mus khawm li no daim ntawv qhia.
Cov khoom xyaw
- 4 6-inch ntawm tag nrho grain grain tortillas
- 1.5 tablespoons txiv roj roj
- 2 khob kaus poom kas taum dub, yaug thiab drained
- 1/2 khob dej qab zib
- 1/2 medium avocado, peeled thiab diced
- 1 tablespoon finely tws liab dos
- 1 medium clove qej
- 1 teaspoon tshiab txiv qaub kua txiv
- 1/4 teaspoon powdered turmeric
- 1/4 teaspoon hauv pem teb
- 1/8 teaspoon ntsev
- pinch ntawm av dub kua txob
- 4 khob arugula
- 1/2 khob tws txiv lws suav
- 1/4 teaspoon kua txob liab kua txob (xaiv)
Npaj
1. Preheat qhov cub kom 350F.
2. Txhuam 2 teaspoons ntawm txiv roj roj rau ob sab ntawm txhua daim ntawm tortilla, muab tso rau hauv ib daim ntawv ci, thiab ci kom txog thaum nkig crispy, li 10 feeb.
3. Hauv rab taum, taum plauv thiab salsa txog li ib nrab ntawm cov taum muaj ntshiab thiab ib nrab nyob sib txuas. Ntxiv dej, 1 tablespoon ntawm ib lub sij hawm, yog tias koj xav tau nyias qhov sib tov. Yog tias koj nyiam cov taum sov es tsis txhob sov li, kub hauv lub tais diav dej rau 1 feeb, los yog kom txog thaum cua sov.
4. Nyob rau hauv ib nrab lub tais, nyom avocado, dos liab, qej, txiv qaub kua txiv, turmeric, cumin, ntsev, thiab kua txob ua ke kom txog thaum tus.
5. Kub 2 diav dej rau hauv ib lub laujkaub loj thiab ntxiv rau 4 khob ntawm pob txha, tov kom txog thaum tsuas yog me ntsis wilted, ces tshem tawm ntawm cov dej.
6. Dhau koj lub taub hau. Tshaj tawm cov taum thiab salsa sib tov ntawm cov zaub txhuam ci thiab saum nrog lub wilted arugula, txhoov lws suav, guacamole, thiab txhuav ntawm kua txob liab.
Muaj Variations thiab Hloov Txawv
Yog tias koj tsis yog tus kiv cua los yog tsis muaj dub taum dub, siv pinto taum los yog taum taum txhob siv. Los yog, sim ib version nrog garbanzo taum thiab siv curry hmoov nyob rau hauv guacamole nyob rau hauv qhov chaw ntawm turmeric thiab cumin. Koj tseem yuav tau txais cov filling fiber, hlau, thiab antioxidants.
Cov qoob loo tshiab, zoo li sunflower sprouts, tuaj yeem hloov cov pob liab liab yog tias koj xav tau ib qho kev tu tsiaj, tsis muaj teeb meem. Qhov tseeb, koj tuaj yeem siv lwm yam los yog cov nplooj me me es tsis txhob muaj arugula yog tias koj tsis yog tus kiv cua ntawm tus saj.
Koj puas xav ua cov phaj no? Swap tortilla tawm rau cov quenched siav los yog xim av daj. Hloov cov txiv qaub rau cov txiv qaub ntxiv rau ib qho txawv me ntsis thiab nws sib txawv hauv cov kua qaub rau hauv qhov chaw ntawm cumin ntxiv ib qho me me.
Kev Ua Noj thiab Kev Pab Tswv Yim
Cia lub qej zaum rau 10 feeb tom qab koj mince nws thiab koj lub cev yuav nqus ntau dua ntawm cov tshuaj tiv thaiv antioxidant.
Pob kws tortilla khov zoo thiab thaw sai sai, yog li cia lub khob txob pub dawb rau hauv lub tub yees yog tias koj tsis npaj siv lawv li ib lim piam.
Koj tuaj yeem qhia rau avocado yog ripe thaum nws lub qia ntog yooj yim thiab tawm ib thaj ntawm ci nqaij tawv pom.
Yog tias koj nyiam torture, iav nrog roj thiab cov cua sov hauv ib qho skillet kom txog thaum sov xwb.