Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 223
Rog - 15g
Carbs - 9g
Protein - 15g
Tas nrho cov sij hawm 13 min
Npaj 5 feeb , Ua noj 8 min
Cov Kev Pab 2
Ua kom koj cov txiv hmab txiv ntoo thiab zaub kom tsawg dua yog ib txoj hauv kev zoo tshaj tswj koj cov ntshav siab. Txiv hmab txiv ntoo thiab zaub muaj cov vitamins, minerals, fiber ntau thiab antioxidants , tab sis tshwj xeeb tshaj yog muaj nqis yog cov potassium , magnesium, thiab txawm calcium uas lawv muab. Ib txoj kev los xyuas kom koj tau zaub txaus yog pib hnub koj tau txais ib qho kev pab!
Cov paj ntoo Mev no muaj xws li flavoured peppers thiab dos, cilantro, thiab txiv lws suav khi rau hauv fluffy, protein ntau nplua nuj scrambled qe. Topped nrog me ntsis ntawm shredded cheese thiab creamy, potassium-nplua nuj avocado, no noj tshais yog ib qho kev txaus thiab satisfying txoj kev uas yuav pib koj lub hnub.
Cov khoom xyaw
- 3 lub qe loj + 1 qe dawb
- 1/4 khob dos, tsuav nqaij
- 1/4 khob kua txob kua txob, diced
- 2 cloves qej, minced
- 1 tablespoon fresh jalapeno, diced
- 1/4 khob cilantro nplooj, roughly tws
- 1/4 khob lws suav, tsuav nqaij
- 1/2 avocado me me, sliced
- 2 tablespoons shredded colby nkaus los yog cheddar cheese
- salsa los sis kub ntses
Npaj
- Nyob rau hauv ib lub tais me me, qe qe thiab dawb kom txog thaum ua ke thiab ua kom kub. Teem ib sab.
Tshav kub ib qho me me tsis-pas skillet dhau qhov nruab nrab-tsawg tshav kub. Tshuaj tsuag nrog roj thiab ntxiv dos, tswb kua txob, qej, thiab jalapeno. Ua noj, nplawm, kom txog thaum muag muag, li 3 feeb. Tshem tawm ntawm yias thiab tso tseg.
Tig kom sov kom tsawg, tsuag dua, thiab ntxiv cov qe. Ua noj tshaj li tsawg tshav kub, thawb lub qe los ntawm sab nraud ntawm lub lauj kaub rau lub plawv nrog rubber spatula, kom txog thaum yuav luag tas. Ntxiv cov veggies siav thiab 2 tablespoons cilantro rau lub qe thiab ua ntxiv ua noj kom txog thaum qe tau teem.
Mus sib sau, faib cov qe ntawm ob lub tais. Ntxiv lws suav, avocado, cheese, thiab ntxiv cilantro. Top nrog koj nyiam salsa los yog kub ntses. Txaus siab rau!
Muaj Variations thiab Hloov Txawv
Yog tias koj muaj lwm yam veggies ntawm tes uas yuav tsum tau siv, kom yeem muab lawv pov rau hauv lub lauj kaub nrog cov kua txob thiab cov hauv paus. Pluas tshais noj tshais yog ib txoj kev zoo rau kev siv cov zaub uas tab tom yuav mus ua phem. Cov nceb, pob kws, thiab zaub ntsuab yuav tag nrho cov koob ntxiv.
Yuav kom cov calorie, rog thiab sodium tswj hwm, nco ntsoov lo lo lus me me ntawm cheese thiab avocado hauv daim ntawv qhia. Thaum noj zaub mov, cov khoom noj no kuj muaj calorie-tuab.
Yog tias koj xav tau saib koj cov roj cholesterol, koj tuaj yeem siv tag nrho cov qe dawb ua chaw ntawm qe.
Kev Ua Noj thiab Kev Pab Tswv Yim
Thaum ua qe txig, ua kom kub kom qis thiab maj mam los ntawm sab nrauv sab hauv sab nrauv kom zoo tshaj plaws.
Ua hauj lwm nrog cua sov los yog whole wheat tortilla thiab ib qho txiv hmab txiv ntoo tshiab kom noj cov zaub mov.