Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 212
Rog - 10g
Carbs - 23g
Protein - 8g
Tag Nrho Sijhawm 45 min
Npaj ua ntej 20 min , Ua noj 25 min
Cov Hauj Lwm 12 (1 cheesecake txhua)
Cov creamy cheesecakes tau nrog tsev cheese saj cia li zoo li cov tsoos sawv daws tau ua nrog cheese, tab sis lawv yog IBS-hauv. Lawv ua tau yooj yim heev thiab yog ib qho khoom noj khoom haus uas zoo tshaj plaws.
Yog xav tau tus qauv zoo nkauj koj yuav tsum tau noj zaub mov los yog rab phom. Lactose-free yogurt yuav tsis yooj yim nrhiav; Yooj Yim Lus Greek yogurt yog ib txoj kev haum rau hauv daim ntawv qhia no. Saib cov khoom sib txawv thiab cov kev hloov kho raws li hauv qab no rau kev siv.
Cov khoom xyaw
- 1 khob lactose-free yogurt
- 4 ooj ncuav qab zib tsawg-FODMAP
- ½ khob toasted tag nrho los yog sliced almonds
- 3 tablespoons butter
- 2 khob lactose-free tsev cheese
- 2 tablespoons cornstarch
- 2/3 khob qab zib
- 2 lub qe loj loj
- 2 teaspoons tshiab txiv qaub zest
- 2 tablespoons tshiab txiv qaub kua txiv
- 1 teaspoon vanilla extract
Npaj
- Txog peb teev ua ntej koj npaj ua cov muffins, muab cov kua mis tso rau hauv ib sab sib tshooj nrog cheesecloth, dej kas fes, los yog ntawv phom, thiab cia cov dej ntws tawm kom txog ntua 1/2 khob ntawm lub hauv paus yogurt. Yog tias koj overshoot thiab cua tuaj nrog cov kua mis nyeem qaub tsawg, ua rau qee qhov rov qab whey rov qab raws li xav tau los ua 1/2 khob.
- Preheat qhov cub kom 325F. Ua kab 12-khob ncuav mog qab zib nrog daim ntawv muffin ci ntsaws.
- Nyob hauv ib lub tshuab ua khoom noj los yog khoom noj khoom haus, cov hmoov nplej pulp thiab almonds kom txog rau thaum crumbs zoo ib yam li graham cracker crumb zoo nkauj daim ntawv, hais txog 10 pulses. Nqaij npuas rau ntawm lub hwj chim loj hauv ib lub tais rau me me, uas muaj li 30 vib nas this. Ncuav cov crumbs rau hauv melted butter thiab mix. Muab 2 diav rau txhua lub khob tshuaj. Nias lub pob zeb nrog koj cov ntiv tes rau hauv qab ntawm lub khob thiab ¼ inch ntawm lub tog ntawm cov hnab yas.
- Ntxuav lub zom zaws kom tshem cov kais tsuag thiab qhuav tawm. Mus rau rab koob, ntxiv cheese, yogurt, thiab cornstarch thiab cov txheej txheem kom txog thaum tus, txog 1 feeb. Hloov lub sab thiab ntxiv qab zib, qe, txiv qaub zest, txiv qaub kua txiv thiab vanilla nyob rau hauv rab. Txheem kom txog thaum tus, 30 mus rau 60 feeb. Hloov sab thiab nrawm nrawm dua ib zaug, 5 mus rau 10 feeb.
- Ncuav batter mus rau lub khob haus dej kom qis rau sab saum toj ntug ntawm lub cauj dej. Yog hais tias koj muaj qhov poob qis, ncuav nws mus rau hauv ib lub txiv kab ntsig ramekin los ua ib qho tsis muaj zog cheesecake. Ci kom txog thaum tso tab sis tsis browned, 23 mus rau 26 feeb. Thaum lawv txias txaus ua haujlwm, tshem cov cheesecakes los ntawm muffin tins thiab ua ntu zus hauv lub tub yees kom ruaj, 1 mus rau 2 xuab moos. Sab saum toj nrog tsawg-FODMAP txiv hmab txiv ntoo los yog jam.
Variations thiab Hloov
Koob noom nrog cov FodMAP cov khoom xyaw mas feem ntau gluten dawb. Nrhiav glutens-free shortbread, vanilla wafers, los yog cov tsiaj crackers uas tsis muaj siab FODMAP sweeteners; tag nrho daim ntawv qhia yuav ces yuav gluten-dawb zoo li.
Yog tias koj tuaj yeem nrhiav tsis tau lactose kua mis nyeem qaub, hloov 1/2 khob Greek yogurt rau cov kua mis nyeem qaub nyob hauv daim ntawv qhia no; ib qho tseem yuav muaj tsawg tshaj li 1 gram ntawm lactose ntawm ib qho kev noj haus, tej zaum yuav raug rau ntau tus neeg uas muaj IBS.
Rau ib tug txiv ntoo dawb variation, omit almonds thiab nce ncuav qab zib hnyav rau 6 ooj.
Kev Ua Noj thiab Kev Pab Tswv Yim
Cheesecakes yuav ua tsis muaj ib crust. Ncuav batter rau 8 zoo-greased 4-5 riddekins raum. Ua hauj lwm hauv ramekins, raws li lawv tuaj tsis tau yooj yim.