Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 377
Rog - 12g
Carbs - 65g
Protein - 9g
Tag Nrho Sijhawm 45 min
Npaj 15 min , Ua noj 30 min
Cov Hauj Lwm 2 (1 tais txhua txhua)
Tais diav ntim rau hauv txoj kev loj thiab yooj yim heev kom haum koj cov kev noj haus. Kuv nyiam ua hmoov tais pluas su rau kev noj su raws li ib txoj kev uas yuav siv cov khoom qub xws li siav whole grains lossis roasted zaub. No Butternut Squash Grain Bowl yog ib lub caij nyoog raws caij nyoog ua nrog lub caij ntuj no taub, txiv apples, thiab qhuav cranberries.
Grains tais ua nrog txiv hmab txiv ntoo, zaub, txiv hmab txiv ntoo, thiab txiv ntseej zoo heev rau koj cov ntshav siab vim lawv muaj fiber ntau thiab lub plawv-noj qab haus huv, potassium, thiab magnesium. Hloov cov qoob loo lossis cov zaub uas koj muaj, los yog suav nrog cov nqaij qaib los sis cov noob taum pauv ntxiv rau cov protein ntau ntxiv.
Cov khoom xyaw
- 1 khob butternut squash cubes
- 1 teaspoon txiv roj roj
- 1 teaspoon maple phoov
- 1/4 teaspoon cinnamon
- 1/4 teaspoon freshly cracked kua txob
- Nqaij ntsev
- 1/4 khob pecans
- 1 khob qos yaj ywm siav
- 2 khob dej me me los yog lub caij nplooj ntoo hlav
- 1 me me Honeycrisp Kua
- 1/4 khob qhuav cranberries
Npaj
- Qhov cub sov so rau 400F. Siv ib daim ntawv ci nrog parchment los yog silicone baking lev.
- Pov taub sis taub hau nrog roj, kua txiv, kua txiv, kua txob, thiab ntsev. Taw kis tusyees ntawm daim ntawv ci thiab ci rau 25 mus rau 30 feeb, nplawm qee zaus.
- Muab pecans rau ib daim ntawv ci lossis ntawv me me ci thiab toast ntawm 400F rau 5 mus rau 10 feeb lossis kom txog thaum tov, saib kom zoo zoo.
- Dhos cov tais. Sib faib cov mov ntawm ob lub tais. Ntxiv zaub ntsuab, taub, txiv apples, cranberries thiab toasted pecans.
Muaj Variations thiab Hloov Txawv
Hloov cov nplej rau tej khoom nplej uas koj nyiam lossis muaj ntawm tes. Koj tuaj yeem hloov tau cov txiv hmab txiv ntoo, khoom ci, los yog ceev ceev rau tej yam uas koj muaj ntawm tes lossis nyiam. Tsuas yog nco ntsoov koj xaiv unsalted ceev kom cov ntsev tsawg tsawg.
Ntxiv kua zaub taum, qe, nqaij qaib los yog lwm cov nqaij ntshiv kom ntau protein ntau.
Kev Ua Noj thiab Kev Pab Tswv Yim
Lub tais tseem yoojyim thaum koj tau siav whole grains hauv koj lub tub yees los yog lub tub yees, yog li sim ua noj ua haus ntawm cov qe txhuv, quinoa, los yog farro rau lub lim piam kom ua yooj yim dua. Txawm hais tias pob nyiaj-phooj ywg zoo li xim av txhuv thiab cov oats yog xaiv zoo.
Ntxiv ib txoj hnyuv ntawm cov txiv roj roj, balsamic vinegar, los yog koj nyiam vinaigrette ntau tshaj li qhov tsw.