Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 174
Rog - 7g
Carbs - 6g
Protein - 23g
Tas nrho cov sij hawm 40 min
Npaj ua ntej 10 min , Noj 30 min
Kev Pab 4 (3/4 khob txhua)
Feem ntau cov khw muag khoom noj thiab nqaij noj qaib yog ua nrog ib tone ntawm high-calorie mayonnaise, nqaij thiab nqaij dawb nqaij qaib, thiab yog qhwv rau ntawm ib co qauv khob cij. Tej zaum nws yuav muaj ib qho me me ntawm wilted lettuce ua rau koj xav zoo. Thaum koj xav tias koj nyob nraum txiav txim siab noj qab nyob zoo, qhov tseeb, tias cov nqaij qaib zaub qhwv cij yog ntsaws nrog roj, sodium, thiab calories.
Ua kom zoo dua-rau-koj version nrog cov khoom noj zoo zoo li nqaij dawb nqaij qaib mis , avocado , Greek yogurt, thiab kom ntau veggies rau flavorful, creamy noj mov. Nws tseem muaj cov khoom muaj protein ntau los ntawm nqaij qaib thiab yogurt thiab tau txaus siab noj qab haus huv thiab fiber ntau thanks rau avocado. Nws tseem muaj roj tsawg thiab muaj roj tsawg dua cov nqaij qaib noj zaub, ua rau nws xaiv ntse rau noj su.
Cov khoom xyaw
- 1 lub txiv qaub loj loj (li 2 khob shredded)
- qej hmoov, mus saj
- freshly tawg dub kua txob
- 1 me avocado, mashed
- 2 tablespoon dawb nonfat Greek yogurt
- 2 tablespoon txiv qaub los yog txiv qaub kua txiv
- 1/4 teaspoon qej hmoov
- freshly tawg kua txob
- 1/2 khob diced dos, txhua yam
- 1/2 khob diced celery (li 1 tav)
Npaj
- Kub qhov cub kom 350F. Lub caij nqaij qaib mis nrog qej hmoov thiab kua txob. Qhov chaw nyob rau hauv ib lub tais ci thiab npog nrog ntawv ci. Ci 25 rau 35 feeb, los yog kom txog thaum uas tus pas ntsuas kub nkag rau hauv qhov chaw nyeem 165F. Tshem tawm cov nqaij qaib thiab cia kom txias ua ntej shredding.
Nyob rau hauv ib lub tais loj, smash avocado. Do hauv lub kua mis nyeem qaub, txiv qaub kua txiv, qej hmoov thiab kua txob. Do hauv nqaij qaib, dos thiab celery. Khaws rau hauv lub thawv cua txias rau hauv lub tub yees.
Muaj Variations thiab Hloov Txawv
Hnav li koj avocado nqaij qaib zaub nrog cilantro, cumin, thiab diced jalapeno rau ib qho Southwest.
Rau ib daim ntawv pub mis tsis pub dawb, txiav tawm cov kua mis nyeem qaub thiab sib pauv hauv avocado ntau dua (txog tus nqi sib npaug).
Kev Ua Noj thiab Kev Pab Tswv Yim
Txuag ib kauj ruam (thiab lub sijhawm) los ntawm kev ua daim ntawv qhia no nrog cov nqaij ua si uas tsis tau siav. Koj tuaj yeem ua daim ntawv qhia no rau ntawm tes rau pluas su txhua lub lim tiam. Nws qab zis hauv cov thooj nplej tseem grain, rau ntawm lub khob ntawm cov hmoov nplej toasted whole wheat, los yog saum ib cov zaub ntsuab tshiab tshiab.