Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 144
Rog - 3g
Carbs - 26g
Protein - 8g
Tas nrho cov sij hawm 40 min
Npaj ua ntej 10 min , Noj 30 min
Kev Pab 4 (1 khob txhua)
Lub caij ntuj sov yog lub sijhawm zoo rau kev noj qab haus huv cov khoom noj tshiab. Ntxiv cov txiv hmab txiv ntoo thiab zaub ntxiv rau koj cov khoom noj yog ib qho tseem ceeb hauv kev txo koj cov ntshav siab. Lawv muab poov tshuaj, magnesium, thiab fiber, tag nrho cov khoom tseem ceeb rau kev tu koj lub plawv zoo.
Lub caij ntuj sov pob kws kua zaub yog tag nrho ntawm qab zib lub caij ntuj sov pob zeb thiab ntsim jalapenos, rau ib tug tshiab thiab delicious noj mov uas yog tag nrho ntawm cov protein tsaug rau ntxiv ntawm Greek yogurt. Noj nws rau nws tus kheej rau ib tug noj nqaij tsis noj nqaij, los yog khub nrog ib qho khoom qab zib los yog ib qho khoom noj rau cov khoom noj mov.
Cov khoom xyaw
- 1 teaspoon txiv roj roj
- 3 cloves qej, minced
- 1 me daj daj, tsuav nqaij
- 1 jalapeno kua txob, seeded thiab diced
- 4 pob ntseg ntawm pob kws, kernels txiav tawm
- 1 khob sodium zaub broth
- 1/2 teaspoon freshly tawg dub kua txob
- 1/3 lub khob dawb nonfat Greek yogurt
- 1/4 khob mis nyuj skim (lossis
- mis xaiv
- )
- 1 ntsuab dos, tws
Npaj
Cov roj tshav kub tshaj nruab nrab kub hauv ib lub tais loj. Ntxiv qej, dos, thiab jalapeno thiab noj kom txog thaum muag, 5 mus rau 10 feeb.
Ntxiv pob kws, kua zaub, thiab kua txob. Npog thiab simmer 10 mus rau 15 feeb. Tshem tawm ntawm tshav kub thiab cia txias txog 20 feeb.
Ncuav kua thiab ib nrab ntawm cov zaub rau hauv ib rab koob ntawm cov khoom noj processor. Hloov kom txog thaum tus, ces rov qab rau hauv lub lauj kaub nrog ntxiv zaub.
Nyob rau hauv ib lub tais me me, qos yogurt thiab mis. Ntxiv rau pob kws nyob rau hauv saucepan thiab cua sov rov qab kom dhau cua kub kom txog thaum nws tau sov so los ntawm.
Faib kua zaub mus rau hauv lub tais. Sprinkle nrog ntsuab dos ua ntej noj.
Muaj Variations thiab Hloov Txawv
Koj tuaj yeem hloov tau cov pob kws khov kho tshiab yog tias nws tsis muaj caij nyoog lawm, yog li ntawd koj tuaj yeem tau txais kev lom zem rau xyoo no. Feem ntau, khov pob kws yog li noj qab haus huv, vim nws khov ntawm lub ncov.
Kev Ua Noj thiab Kev Pab Tswv Yim
Ua zoo xyuam xim thaum muab cov kua kub cev. Cia nws txias mus rau qhov chaw sov los yog yuav muaj kev nyuab siab ntau rau hauv koj rab. Rov qab kua zaub dua li kub hauv qhov cub.