Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 239
Rog - 11g
Carbs - 28g
Protein - 8g
Tas nrho cov sijhawm 15 min
Npaj 10 feeb , Noj 5 min
Cov Hauj Lwm 2 (1 qhwv nyias)
Yog tias koj tau noj mov ua ke noj su, koj tuaj yeem noj ntses ntau dua hauv ib pluag noj tsis paub. Cov khoom noj khoom haus ua rau lub ncuav thiab cov nqaij ntuag yog ib co ntawm cov neeg ua txhaum loj tshaj thaum nws tawm los rau phom sij . Ntxiv cheese, qab ntsev condiments, thiab ib sab ntawm daim tawv nqaij, thiab koj tau txais ib hnub qhov tsim nyog ntawm sodium ua ntej tav su. Koj tseem tuaj yeem txaus siab rau cov khoom noj txom ncauj thiab yooj yim. Koj tsuas yog yuav tsum tau ceev faj txog seb koj tab tom ua dab tsi.
Siv ib lub ncuav ci nplaum los yog qhwv es tsis txhob ob lub ncuav ntawm ob lub ncuav yog ib txoj kev txiav rau cov ntsev. Ntxiv tons ntawm cov txiv veggies thiab tshem cov ntsev ntawm lub ntses ntawm lub cev yog ib txoj kev zoo ua rau koj pluas su ntau dua kev noj qab nyob zoo thiab ntshav siab. Ua raws li cov protein ntau ntawm chickpeas hauv kab ntsaum kom zoo koj mam li tseem tau ntim tsis tau nqaij. Thaum kawg, saib cov nqi ntawm cov khoom qab ntsev koj siv, xws li cov kua ntses lossis kis, cov txiv ntseej, thiab cheese. Ib me ntsis ntawm cov toppings mus ntev txoj kev, yog li koj tseem tau txais cov tsw tsis muaj ntau ntau sodium.
Cov khoom xyaw
- 1/2 teaspoon txiv roj roj
- 1-inch slice red dos
- 1/2 tsob kua txob nruab nrab
- 1/2 me me zucchini
- 2 tag nrho cov ntaub qhwv los yog tortillas
- 1/4 khob hummus
- 1/2 khob me nyuam roj hmab
- 2 tablespoon feta cheese, txu
- 1 teaspoon qhuav oregano
- 1 tablespoon sliced dub olives
Npaj
- Nyob rau hauv ib lub me me skillet, tshav kub roj tshaj li nruab nrab-tsawg tshav kub. Thinly daim ncuav liab dos, tswb kua txob, thiab zucchini. Ntxiv rau skillet thiab sauté, nplawm, kom txog thaum muag, txog 5 feeb.
- Nyob rau hauv ib qho skillet cais, kub wraps.
- Tshaj ib nrab ntawm cov kab suab hauv qab ntawm txhua qhov qhwv. Faib cov nplooj ntawm daim ntaub, thiab saum nrog cov zaub sautéed. Sprinkle nrog feta, oregano, thiab txiv ntseej.
- Quav npoo los mus yob, thiab txiav ib nrab ntawm tus ntoo khaub lig.
Muaj Variations thiab Hloov Txawv
Ntxiv cov veggies koj nyiam rau qhov muab qhwv, xws li cov nceb los yog eggplant, los yog tshiab qos thiab txiv lws suav.
Tsis txhob 't muaj hummus ntawm tes? Ntws thiab muab dej yaug li 1/4 khob ntawm cov kaus poom khib nyiab, tom qab ntawd muab lawv 1/2 teaspoon qej hmoov thiab txiv qaub kua txiv txhua tus ua kom muaj chickpea kis. Xwb, koj tuaj yeem tau txais tswv yim thiab ua kom tau ib pob ntawm cov kua txob pleev xim kua txob liab los yog cov pob zeb ua kom cov kab liab ua kom muaj zog .
Xav tau ntau cov protein? Ntxiv qee qhov grilled los yog roasted nqaij qaib rau qhov qhwv no.
Kev Ua Noj thiab Kev Pab Tswv Yim
Ua hauj lwm nrog ib sab ntawm txiv hmab txiv ntoo rau pluas su.