Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 112
Rog - 3g
Carbs - 5g
Protein - 15g
Tag Nrho Sijhawm 55 min
Npaj 15 min , Ua noj 40 min
Kev Pab 4
Tag nrho cov nplej thiab veggies feem ntau yog muab sab nraud nrog rau nqaij qaib. Nyob rau hauv daim ntawv qhia no, lawv nyob nraum qhwv hauv nws. Rau 112 calorie ntau rau ib pluag noj twg koj tau txais 15 gram protein zoo thiab 3 grams roj, ua rau lub teeb tab sis ua kom lub plawv zoo rau pluas noj. Cov roj ntsha feta ua kom tiav cov kua nplaum thiab cov nqaij ntshiv ntshiv, ntxiv ib qho kev sib xyaw kom haum rau tag nrho cov zaub mov, tiam sis tsis muaj zog, thiab cov qaub zuaj ntxiv ib qho zoo kick tsis muaj citrus, lub npe hu ua heartburn.
Cov khoom xyaw
- 2 tablespoons quinoa, qhuav
- 1/2 qhov nruab nrab ntawm cov zaub ntug hauv av, julienned
- 1/4 khob broccoli ntsug, julienned
- 2 pob ntseg tsis muaj nqaij, tawv nqaij nqaij tawv, pounded rau 1/4 "thickness
- olive roj tsuag
- 1/4 teaspoon ntsev
- 1/4 teaspoon oregano, qhuav
- 1/2 khob spinach, tws
- 2 tablespoons feta cheese, crumbled
- zest ntawm 1/2 txiv qaub
Npaj
- Teem quinoa los ua noj raws li pob ntawv qhia.
- Chav cov carrots thiab broccoli ntsug kom txog thaum me ntsis kev sib tw.
- Preheat qhov cub kom 350F.
- Ncuav nqaij qaib mis ncaj nraim rau ntawm daim ntawv tais kab laum thiab maj mam txau nrog cov txiv roj roj (lossis cov tshuaj tua tsis khov) thiab txhuam nrog ntsev, ntawm ob tog.
- Faib cov zaub, oregano, thiab quinoa nruab nrab ntawm cov nqaij qaib, nrog rau cov zaub ntsuab, txiv qaub zest, thiab cheese. Dais txhua yam mus rau nruab nrab, ua kom tiav ntawm qhov sawv, ces pib yob los ntawm ib kawg ntawm lub mis kom txog thaum koj xaus nrog rau tag nrho cov yob. Khi nrog twine los yog ntxig taub hau rau ob tog kom kaw.
- Hloov cov qaib yob mus rau ib lub me me rhuab, ua noj kom txog thaum Golden xim av rau tag nrho cov sab, txog 5 feeb.
- Hloov rov qab mus rau ntawm daim ntawv ci thiab ua noj ntxiv hauv qhov cub kom txog thaum lub mis ua si ntawm 15 feeb.
- Cia cov nqaij qaib txias 5 feeb ua ntej slicing thiab ua haujlwm.
Muaj Variations thiab Hloov Txawv
Txawm hais tias cov nqaij qaib roulades muaj ntau, koj tuaj yeem ua cov phaj no siv qaib cov txwv qaib thiab. Ua raws li tib cov kauj ruam rau ib qho khoom noj khoom haus, Thanksgiving-style noj mov. Cov khoom tiav yuav zoo nkauj rau ntawm lub rooj thiab cov khoom noj khoom haus profile nrog no protein sib pauv yuav tsis txawv.
Kev kub siab rau tus neeg noj qab haus huv feem ntau siv txiv qaub lossis txiv kab ntxwv zest kom tau citrus zoo li tsw tsis muaj acidity uas yog txiv qaub lossis kua txiv kab ntxwv yuav muab. Koj tuaj yeem siv txiv kab ntxwv zest es tsis txhob qaub rau hauv daim ntawv qhia no yog tias koj nyiam.
Tau muaj tswv yim nrog koj cov khoom veggie. Asparagus yog ib qho kev xaiv hauv roulades-tsuas yog 2 tus hmuv yuav txaus rau txhua lub mis.
Yog hais tias nws yog nyob rau hauv lub caij , siv nws es tsis txhob ntawm broccoli stems.
Kev Ua Noj thiab Kev Pab Tswv Yim
Lub thawv ntawm lub thawv yog qhov yoojyim tshaj plaws rau lub veggies-tsuas yog nqa dej mus rau ib lub rhaub thiab muab tso rau hauv lub lauj kaub nrog lub veggies sab hauv. Ua noj rau ob peb feeb.
Muaj kuj yog ib txoj hauv kev yooj yim kom ntxig cov nqaij qaib mis: nqaij tenderizer.
Cov cuab yeej rauj no zoo li siv ntau yam nqaij nyug ntawm cov nqaij nyug thiab nqaij qaib. Tsuas muab cov nqaij qaib tso rau hauv ib lub hnab yas lossis nruab nrab ntawm ob nplooj ntawv ntawm lub hnab yas thiab phaus nws mus rau qhov kev xav tau thinness. Tsis txhob tsom ntsoov rau ib qho chaw-nco ntsoov tias koj phaus tus cwj pwm zoo thoob plaws.
Qhov no roulade yog flavorful thiab muaj zog ntawm nws tus kheej. Nws tsis xav tau cov zaub mov sab hauv; tsuas yog ua haujlwm nrog ib lub teeb nyias. Koj tseem tuaj yeem pab nws nrog ib tug me nyuam yuav tsum tau noj ncuav mog qab zib. Muab ib qho tablespoon Greek yogurt nrog ib tug teaspoon zib mu, ib teaspoon daj mustard, thiab ib teaspoon dej. Faib qhov sib tov ntawm ob lub mis (txhua tus yuav tau txais ib diav ntawm cov ntses).