Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 421
Rog - 12g
Carbs - 58g
Protein - 22g
Tas nrho cov sij hawm 40 min
Npaj ua ntej 10 min , Noj 30 min
Cov Hauj Lwm 6 (1 txhiab txhua)
Kick koj lub paj hlwb tau ib daim ntawv teev nrog cov veggie thiab cov nqaij dawb uas muaj cov nqaij qaib burrito. Cov avocado kis tau yog jam-packed nrog potassium , cov nqaij ntshiv noj tsis zoo, thiab kev noj haus fiber ntau. Tsis tas li ntawd, nws yog loaded nrog vitamin C, ib qho antioxidant uas yuav txhawb nqa koj cov kev tiv thaiv thiab ua kom raug kev puas tsuaj rau koj lub hlwb ntawm chaw.
Cov nqaij ntshiv, lub zom zom zom plab yog zom nrog cov tshuaj tua kabmob-paum plab thiab haus paprika-rau ib lub tsho flavour thiab cov taum dub ntawm cov taum dub muab cov khoom noj muaj fiber ntau thiab cov protein ntau. Txawm tias chopped Romaine lettuce, ib cov leafy ntsuab packed nrog cov vitamins A, K, thiab potassium, packed nrog lub hlwb-noj qab haus huv omega-3 yam. Thaum kawg, ntxiv ib co vitamin K thiab potassium nrog cilantro yoojyim thiab chop ob peb liab txiv lws suav txiv lws suav rau qhov tawg ntawm liab xim thiab ntxiv amp txog vitamin C, potassium thiab antioxidants los ntawm lycopene.
Yog tias koj tsis tau pom daim duab tsis tau, txhua yam khoom noj muaj nyob rau hauv daim ntawv qhia nqaij qaib nqaij npuas burrito no muab rau koj lub cev zoo!
Cov khoom xyaw
- 1 teaspoon cayenne kua txob
- 1 teaspoon smoked paprika
- 1 teaspoon av av turic
- 1 teaspoon kosher ntsev
- 1 teaspoon dub kua txob
- 2 rau 4 ounce ounce tawv nqaij qaib tawv nqaij
- 1/2 khob kua txiv hmab txiv ntoo cider
- 1/8 khob dej
- 1 tablespoon low-sodium Worcestershire ntses
- 1 tablespoon lws suav muab tshuaj txhuam
- 1 tablespoon xim av qab zib
- 6 qoob loo loj qhwv
- ½ hle avocado
- 1 15-ounce tau black beans, drained thiab rinsed
- 1 khob shredded Romaine lettuce
- ½ khob txiv lws suav txiv lws suav
- ¼ khob tawb cilantro nplooj
- 1 medium kua txiv, txiav rau hauv six wedges
Npaj
- Muab cayenne, paprika, turmeric, ntsev thiab kua txob rau hauv nruab nrab lub tais. Sib tov ua ke thiab ntxiv nqaij qaib mis. Tsho tiv thaiv ob sab.
- Muab qhov nqaij qaib rau hauv lub tais cooker / lub ncuav cooker. Ntxiv vinegar, dej, Worcestershire ntses, lws suav muab tshuaj txhuam, qab zib. (Lwm txoj cai: ci nqaij qaib hauv qhov cub tom 350 degrees rau 30 rau 40 feeb lossis kom txog thaum muaj qhov kub thiab txias hauv 165 degrees). Noj hauv qeeb lossis siab cooker raws li cov lus qhia. Shred lub nqaij qaib nrog ob forks thiab qhov chaw nyob rau hauv ib lub tais nrog sauce.
- Muab txhua daim tortilla rau hauv ib qho skillet tshaj nruab nrab cua sov rau 30 mus rau 60 feeb, kom txog thaum sov. Tshaj txhua tus nrog ib daim nyias nyias ntawm avocado, npog tag nrho qhov chaw.
- Nyob rau hauv qhov chaw ntawm tortilla, khov kho faib cov khoom xyaw nrog 6 tortillas; ntxiv shredded nqaij qaib, taum, lettuce, txiv lws suav, cilantro, thiab ib tug nyem ntawm txiv qaub wedge.
- Muab ob sab tso rau hauv qhov chaw kom rub lub hauv qab ib nrab ntawm cov khoom xyaw thiab nias rau hauv qab thiab npog nrog sab saum toj ntawm tortilla kom nruj burrito qhwv.
Muaj Variations thiab Hloov Txawv
Xwb, koj tuaj yeem ua tau cov kab npuas no nrog rau nqaij npuas los yog ci taum paj rau lwm yam protein ntau.
Tej veggies lossis txiv hmab txiv ntoo yuav ua haujlwm, thiab. Tiv thaiv kom ntxiv cov nceb, qej, dos, zucchini, tswb kua txob, los yog txiv lws suav.
Rau qhov twist, ntxiv cov hint ntawm cov roj cheddared cheese los yog cov roj hmab ntawm cov kua mis nyeem qaub. Pov hauv taum taum, pinto los yog taum dawb es tsis txhob dub taum. Hauv qhov chaw ntawm cilantro, siv cov zaub basil los yog cov zaub txhwb qaib kom sib txawv ntawm cov tshuaj ntsuab.
Kev Ua Noj thiab Kev Pab Tswv Yim
Ua hauj lwm tam sim ntawd nrog dej ntub dej nrog txiv qaub. Yog tias tsis noj mov tam sim ntawd, qhwv cov ntaub ntawv hauv pob ntawv los yog daim ntawv pauv thiab kom sov so hauv qhov cub.
Muab cov khoom seem cia rau hauv qab zib kom tas. Ua kom zoo dua, txhua yam koj ua tau yog muab tso rau hauv lub microwave rau 30 feeb lossis hauv qhov cub rau 10 feeb ntawm 350 degrees.