Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 134
Rog - 12g
Carbs - 6g
Protein - 2g
Tas nrho cov sij hawm 30 min
Npaj 20 feeb , Noj 10 min
Kev Pab 8 (2 1/2 T txhua)
Qhov qes-FODMAP version ntawm ib tug nrov poob, hu ua muhammara, yog tsim nrog qhob qej-infused roj coj tawm ib qhov paj laum tsau yog thaum tuav FODMAPs kom tsawg. Dias ntau yam no yog qhov zoo rau crackers los yog FODMAP veggies; nws qab qab zoo li cov qhaub cij kis, nqus rau hauv hnab, los sis pov tseg nrog cov nplej zom. Nyob rau hauv qhov tseeb, tsis muaj ntau qhov chaw uas nws tsw tsis ci.
Cov khoom xyaw
- 2 ooj walnut halves
- 3 loj cloves tshiab qej, txiav rau hauv loj pieces
- 1/4 khob ntxiv 1 teaspoon txiv roj roj
- 1 loj txav, kua txob liab qab zib (li 5 ooj)
- ½ khob thinly sliced scallion zaub
- 1 teaspoon av cumin
- ½ teaspoon haus tsw paprika
- ½ teaspoon crushed kua txob liab kua txob
- ¼ teaspoon ntsev
- 2 tablespoons balsamic vinegar
- ½ teaspoon qab zib
- ¼ khob hom tawv nqaij tsawg-FODMAP khob cij
Npaj
- Preheat qhov cub kom 350F. Muab cov khoom noj rau ntawm daim ntawv ci. Toast kom txog thaum lawv darken me ntsis, txog 10 feeb, stirring ib zaug los yog ob zaug. Tshem tawm ntawm lub tshav kub thiab tso tseg.
- Txawm hais tias lub neeg rau yog toasting, nyob rau hauv ib tug me me skillet ua ke qej thiab roj on medium high kub. Noj kom txog thaum cov roj npuas. Txo cov cua kub kom maj mam sim thiab ua noj qej kom txog thaum nws pib tig daj, 5 mus rau 7 feeb. Tsis txhob xim av qej.
- Tshem tawm ntawm tshav kub thiab cia zaum 5 feeb. Tshem qej nrog ib rab diav thiab muab pov tseg qej. Kwv yees li 4 tablespoons qej uas muaj roj qoob loo yuav nyob.
- Hauv cov khoom noj khoom haus los yog tshuab hmoov, muab cov kua txob tso ua ke, scallions, cumin, smoked paprika, flav kua txob, ntsev, balsamic vinegar, qab zib, toasted walnuts, thiab qej infused txiv roj roj. Caw 45 mus rau 60 feeb los ua ib qho ntxhib ntxoov ntxoo, scraping lub sab thiab hauv qab ntawm lub tais ib zaug los yog ob zaug.
- Ntxiv breadcrumbs thiab do rau hauv los yog mem tes kom txog rau thaum cov kev ntxhib los mos zoo li pesto. Yog tias sib tov yog xoob lossis dej, ntxiv 1 mus rau 2 tablespoons ntxiv cov pob tw thiab plhaub. Sib tov sib txuam yuav sawv ntsug. Ua haujlwm tam sim ntawd, lossis cia rau hauv lub tub yees, kom nruj duav, txog li 4 hnub.
Muaj Variations thiab Hloov Txawv
Es tsis txhob siv lub qhov cub, ceev tau toasted nyob rau hauv ib qho hnyav skillet tshaj medium tshav kub rau ntawm stovetop. Siv txiv ntseej 3 mus rau 5 feeb, kom txog thaum uas lawv muaj xim daj.
Saib zoo li, thaum neeg mob tau yooj yim.
Hloov cov tshuaj qej qej tuaj yaug nrog roj ¼ khob muag qej roj.
Garnish nrog ntxiv tws walnuts thiab txiv ntseej roj yog xav tau.
Ua kom daim ntawv no glutens tsis pub, siv gluten-free, low-FODMAP qhob mov noj.
Kev Ua Noj thiab Kev Pab Tswv Yim
Koj tuaj yeem siv cov txheej txheem hauv daim ntawv qhia no ua kom qej-kis tau roj siv rau lwm yam zaub mov txawv thiab.
Cov qej qej-roj uas siv roj yuav tsum tau siv los yog khov hauv plaub hnub kom tsis txhob muaj qhov muaj feem raug mob.
Kev lag luam ua cov glutens dawb breadcrumbs yuav siv tau yog tias lawv tsis muaj dos lossis qij. Los yog, ua koj tus kheej. Tear 2 slices ntawm tsawg-FODMAP gluten-dawb cij los yog sourdough khob (uas yog tsawg-FODMAP vim yog txoj kev fermentation nws mus txog) rau hauv 1-nti pieces. Qhov chaw ntawm daim ntawv ci nrog cov txiv ntseej. Toast kom txog thaum Golden xim av nyob rau hauv qab, 4 mus rau 5 feeb. Tig rov qab thiab toast kom txog thaum Golden rau sab nraud, 4 mus rau 5 feeb ntxiv. Txias nyob hauv lub freezer rau 5 feeb thiab mem tes hauv cov khoom noj khoom noj los yog rab xim ua kom tawg. Hlauv tawm thiab tso tseg. Tsis tas yuav tsum ntxuav lub khob tais ntawm nruab nrab ntawm kev ua breadcrumbs thiab poob.