Lightened pem Nqaij qaib tis

Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)

Calories - 308

Rog - 21g

Carbs - 2g

Protein - 26g

Tas nrho cov sij hawm 40 min
Npaj ua ntej 10 min , Noj 30 min
Muab 6 (5 ounces txhua)

Ntawm no yog kev noj qab nyob zoo rau koj qhov kev sib tw tom ntej los sis hnub sib kis. Ib qho kev txiav txim siab ntawm nqaij qaib tis tob tob tuaj yeem tshaj qhov teev nyob rau hauv ntau tshaj 600 calorie ntau ntau rau ib qho kev pab, tab sis cov cua tis no luaj cov calorie ntau ntau los ntawm ib nrab.

Tsis tas li ntawd, qee qhov tis zaub mov txawv yog co hauv cov hmoov nplej, uas yog lub pob taws tawg rau cov neeg muaj kab mob cuas. Daim ntawv qhia no siv gluten-free cornstarch xwb. Ci hauv qhov cub thiab ob peb lwm yam kev sib tw yuav txiav cov roj calorie ntau ntau tab sis tawm hauv txhua daim nrog tangy tsw thiab tawv nqaij tawv. Cov tis no muaj txhua yam ntsim zoo!

Cov khoom xyaw

• 2 phaus qaib tis los yog drumsticks
• ¼ teaspoon kosher ntsev
• ¼ teaspoon freshly ground black pepper
• 1/4 khob kub ntses (xws li Frank's Red Hot)
• 1 tablespoons txiv roj roj
• 1 tablespoon cornstarch
• 1/2 txiv qaub, kua txiv hmab txiv ntoo

Npaj

1. Preheat qhov cub kom 425F.
2. Kab ib lub lauj kaub tais diav nrog daim ntawv khawm thiab npog nrog khib hlau.
3. Qhov chaw qaib tis ntawm khib thiab lub caij nrog ntsev thiab kua txob.
4. Qhov chaw nyob rau hauv lub qhov cub kom ci li 10 feeb.
5. Thaum cov nqaij qaib ua noj, ua cov ntses.
6. Nyob rau hauv ib lub tais hluav taws xob ua ke muab kua ntses, txiv roj roj, pob kws, thiab kua txiv qaub; do zoo.
7. Microwave rau 60 seconds, kom txog rau thaum bubbling thiab thickened.
8. Tom qab 10 feeb, muab tis tawm ntawm qhov cub thiab txhuam nrog cov ntses.

1. Rov qab mus rau qhov cub thiab ci rau ib qho ntxiv 20 feeb lossis kom txog thaum siav dhau los.
2. Cia kom txias rau 10 feeb ua ntej noj.

Muaj Variations thiab Hloov Txawv

Rau qhov tsawg dua ntsim noj rau hauv daim ntawv qhia no, siv koj cov kua txiv hmab txiv ntoo uas tsis zoo pub dawb rau cov kua ntses. Rau cov neeg Esxias version, siv cov ntses teriyaki thiab muab cov hmoov nplej nrog cov noob hnav thiab cov taum nchuav.

Kev Ua Noj thiab Kev Pab Tswv Yim

Kom paub meej tias nqaij qaib yog siav kom zoo rau lub ntsuas kub ntawm 160F, siv lub ntsuas kub. Muab nws tso rau hauv qhov hnyav, qhov me me kom txo tau txoj kev muaj mob ntawm cov zaub mov.

Ua hauj lwm nrog cov kab liaj khawm tis xws li celery sticks, carrots sticks, thiab ib tug noj qab haus huv buttermilk ranch hnav khaub ncaws rau ntsw. Yog tias koj nyiam koj tis nrog me ntsis char, muab lawv tso rau hauv lub broiler rau ob peb feeb ua ntej tshem tawm ntawm qhov cub.