Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 187
Rog - 7g
Carbs - 3g
Protein - 28g
Tas nrho cov sij hawm 30 min
Npaj 15 min , Ua noj 15 feeb
Kev Pab 4 (4 ounces txhua)
Noj haus ntau dua cov khoom noj khoom haus yog txoj kev ntse rau kev txhim kho koj cov kev noj haus. American Heart Association pom zoo kom noj tsawg kawg yog 2 pluas ntawm ntses ib lub lim tiam kom tau txaus lub plawv mob- omega-3 fatty acids . Salmon yog ib qhov zoo ntawm cov rog zoo , thiab nws yooj yim los npaj hauv tsev.
Cov qab ntses qab ntses kebabs yog marinated nyob rau hauv ib qho yooj yim sib xyaw ntawm qej, dill, thiab txiv qaub thiab ces grilled rau lub vas nthiv thiab yooj yim noj hmo uas koj tuaj yeem ua rau hnub so. Lub lemony Greek yogurt dipping sauce nrog dill qab qab nrog salmon kebabs, thiab yuav ua tau stirred sai sai thaum lub salmon cooks. Pab cov kab ntses salmon kebabs nrog cov zaub xam lav ntsuab los yog grilled veggies rau noj mov tshiab thiab qab.
Cov khoom xyaw
- 1 phaus tshiab ntses liab
- 3 cloves qej, minced
- 2 tablespoons tshiab tws dill
- 1 txiv qaub, juiced
- 1 tablespoon txiv roj roj
- 1/2 teaspoon freshly tawg dub kua txob
- 1/2 khob nonfat dawb Greek yogurt
- 1/2 loj txiv qaub, juiced
- 1 clove qej, minced
- 1 teaspoon tshiab dill, tws
Npaj
Tshem tawm ntawm daim tawv nqaij los ntses nrog riam ntse (los yog nug cov neeg tua tsiaj ntawm lub khw muag khoom noj rau koj) thiab txiav ntses rau hauv ib-ntiv ib nrab thiab qhov chaw hauv lub thawv me me tsis thwj. Ua ke nrog qej, dill, txiv qaub kua txiv, txiv roj roj, thiab kua txob. Ncuav qab ntsev thiab marinate thaum cov hniav nyiaj hniav kub.
Yog tias siv cov ntoo skewers, tsau lawv hauv dej. Thaum tshav kub kub hauv cov pa sov los yog ci ci rau hauv siab.
Xov ntses rau ntawm skewers. Maj mam roj grill grates thiab tso salmon kebabs on grill. Noj kebabs 3 mus rau 4 feeb ntawm ib sab, tig kom tag nrho cov neeg tau sib cuag nrog cov hniav nyiaj hniav kub.
Thaum salmon yog ua noj ua haus, ua ke ua ke yogurt sauce cov khoom xyaw.
Tshem cov salmon kebabs ntawm cov hniav nyiaj hniav kub thiab pab nrog yogurt sauce.
Muaj Variations thiab Hloov Txawv
Koj tuaj yeem ua daim ntawv qhia no nrog nqaij qaib lossis yaj yog tias koj xav tau. Lawv yuav tsis muab cov roj omega-3 fatty acids uas ntses, tab sis koj tseem muaj pluas mov noj protein ntau.
Koj tuaj yeem hloov tus tshiab dill rau qhuav, siv ib nrab ntawm cov nyiaj hu ua.
Kev Ua Noj thiab Kev Pab Tswv Yim
Daim tawv nqaij yuav yooj yim dua yog tias cov ntses yog khov. Cia li khiav ib rab hlau, ntse rab riam ntawm nqaij tawv thiab nqaij.
Ua hauj lwm nrog ib qho zaub ntsuab los yog grilled zaub thiab noj quinoa rau kev noj qab haus huv, balanced noj mov.