Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 465
Rog - 25g
Carbs - 34g
Protein - 27g
Tag Nrho Sijhawm 70 min
Npaj 25 feeb , Noj 45 min
Cov Hauj Lwm 8 (1/4 khob txhua)
Cov lus sib dhuav no hais tias koj tsis tas yuav mus tsis tau koj cov zaub mov uas nyiam noj rau FOODMAP tsawg. Cov kua qaub no yog tsis muaj dab tsi tab sis delicious; nws tsis ploj lawm.
Lentils lentils yog lub hnub qub nyob ntawm no vim tias lawv nyob rau hauv FODMAPs dua li lentils koj rhais ntawm khawb vim qee qhov FODMAPs yuav dhau mus rau hauv cov canning dej thiab tuaj yeem ntws tawm.
Cov khoom xyaw
- 1 tablespoon qej-kis tau tus txiv roj roj
- ½ nruab nrab tswb kua txob, cog qoob, tsuav nqaij
- 1 ½ phaus nyom ntxiv nqaij nyug av
- ½ khob thinly sliced scallion zaub
- 1 tablespoon ntxiv 2 teaspoons av ancho chile
- 2 ½ teaspoons av hauv av
- ½ teaspoon qhuav oregano
- ¾ teaspoon ntsev
- ¼ teaspoon freshly ground black pepper
- 1 14.5-ounce tawm tau txiv lws suav, undrained
- 2 tablespoons lws suav muab tshuaj txhuam
- 7 ooj drained rinsed kaus poom lentils (yield los ntawm 15-ounce tau)
- ¼ khob dej
- ½ khob lactose-free qaub cream (tsis ua los tau)
- 6 me me tshiab radishes, sliced (yeem garnish)
- 1 khob medium zom cornmeal
- ½ khob hmoov nplej hmoov nplej
- 3 tablespoons sifted tapioca starch
- 2 tablespoons qab zib
- 2 teaspoons baking hmoov
- ¼ teaspoon ntsev
- 1 lub qe loj
- ¾ khob lactose-dawb skim milk
- ¼ khob canola roj
- 1 khob shredded Cheddar cheese
Npaj
- Preheat qhov cub kom 350F.
- Hauv ib qho loj (12-nti) skillet, kub qej-kis tau roj nyob rau hauv nruab nrab high heat. Ntxiv tswb kua txob thiab ntawv sau kom txog thaum muag muag, 3 feeb. Txav cov kua txob mus rau ntawm lub lauj kaub thiab ntxiv cov nqaij nyug av. Fry nyuj, crumbling thiab stirring kom txog thaum browned thiab tsis liab, ntev 4 feeb. Muab cov nqaij pleev nrog cov kua txob liab thiab ua rau hauv scallions, av chiles, cumin, oregano, ntsev, thiab kua txob.
- Ntxiv txiv lws suav thiab lawv cov kua txiv hmab txiv ntoo, lws suav muab tshuaj, lentils, thiab dej, thiab do kom txog thaum lws suav muab tshuaj txhuam dissolves. Txo lub cua sov thiab simmer rau 15 feeb. Yog tias koj tsis tuaj yeem ci cov pob kws nyob hauv lub skillet, ua tib zoo hloov cov kua qaub rau ib qho roj rau 2 ½-quart ci tais.
- Thaum lub chili simmering, nyob rau hauv nruab nrab lub tais ua ke cornmeal, sorghum hmoov, tapioca starch, qab zib, ci hmoov, thiab ntsev. Ntxiv cov qe, mis, thiab roj rau cov khoom xyaw qhuav thiab sib tov kom txog thaum tus. Do hauv cheddar cheese. Lub batter yuav tsum tuab tab sis me ntsis xoob thiab yuav luag pourable. Yog tias nws yog tuab heev, ntxiv mis ntxiv 1-2 tablespoons ib zaug. Diav dollops ntawm batter evenly tshaj sab saum toj ntawm chili thiab kis nrog rov qab ntawm lub diav yuav luag mus rau sawv, tawm hauv ib tug me me ciam; lub batter yuav kis tawm raws li nws cooks.
- Ci kom txog thaum lub pob tawb yog Golden xim av thiab ib lub pas dig hniav los ntxuav tawm thaum muab tso rau hauv qhov chaw, 18-25 feeb. Tshem tawm ntawm qhov cub; tsis txhob hnov qab, tus kov yuav kub! Tso lub tais kom txias rau 5 feeb, ces muab txiav rau hauv 8 vedges; pab nrog dollop ntawm lactose-free qaub cream thiab hlais radish.
Variations thiab Hloov
Siv qaib cov txwv hauv av siv tau es siv cov nqaij nyug av.
Ua tsuag tsuag? Hla lub pob kws qhwv lub pob zeb kom zoo siab thiab txaus siab rau koj cov kua nplaum nrog cov nplej, quinoa, cov pob kws tortillas, los yog chipsia.
Kev Ua Noj thiab Kev Pab Tswv Yim
Koj yuav tsum tau muaj 11 los ntawm 12-inch qhov cub ci ntsa iab rau daim ntawv qhia no los ntawm lub qhov cub kom sov.
Yog tias koj tsis muaj, tus chili tuaj yeem ua rau hauv skillet thiab pauv mus rau 2 ½ mus rau 3 ½ quart ci phaj rau ci cov pob kws.
Hom pob kws siv pob zeb siv los cuam tshuam cov kev ntxhib los mos thiab lub sijhawm ua zaub mov txawv. Nws yog ib lub tswv yim zoo uas yuav tsum siv cov hom pob kws uas qhia tias daim ntawv qhia no hu rau. Piv txwv li, daim ntawv qhia no hu rau nruab nrab grind cornmeal. Yog tias koj siv stoneground cornmeal, nrog coarser, loj hais, koj tuaj yeem cia siab tias yuav tsum ua lub sijhawm ua ntev.
Nco ntsoov tias tapioca hmoov txhuv nplej siab thiab tapioca hmoov nplej yog tib yam.