Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 475
Rog - 13g
Carbs - 67g
Protein - 27g
Tag Nrho Sij Hawm 80 min
Npaj 45 feeb , Ua noj 35 min
Cov Hauj Lwm 4 (12 ooj txhua)
Cheesy, qab zib thiab lub caij nplooj ntoos zeeg poob zaub mov muaj ntau yam qab ntawm flavours thiab textures. Kabocha qis dua hauv FODMAPs dua li cov taub me ntsis taub tab sis ; nws muaj ntau txoj hauv kev saj thiab ib qho kev zoo li qos-qos-zoo li kev ntxhib los mos. Cov khw muag khoom noj feem ntau muag kabbox mislabeled li buttercup squash, yog li sablaj qee cov duab chiv ua ntej koj mus rau qhov khoom noj khoom haus no zoo li no.
Cov khoom xyaw
- 2½ phaus kab laug sab
- ¾ khob uncooked quinoa
- 1½ khob dej
- ¼ teaspoon ntsev
- ½ teaspoon qhuav thyme nplooj
- 1/8 teaspoon hauv av sage
- ½ phaus, tsis muaj nqaij, nqaij tawv nqaij tsis qab, nqaij ua rau ½-nti daim
- ½ khob qhuav cranberries, coarsely tws
- 1/3 khob thinly sliced scallion zaub
- 1/3 khob crumbled xiav cheese (li ntawm 1½ ounces)
- 2 dia 100% ntshiab maple phoov
- ¼ khob chopped toasted pecans
Npaj
- Preheat qhov cub kom 400F. Roj ib daim ntawv ci los yog kab nws nrog ntawv ci rau kev ntxuav yooj yim.
- Poob lub khob khib nyiab ob peb zaug nrog rab rawg thiab muab tso rau hauv ib lub phaj microwave. Noj saum lub hwj huam loj hauv lub microwave kom txog thaum nws muag muag kom yooj yim, 8 mus 12 feeb.
- Thaum squash ua noj ua haus hauv lub microwave, ntsuas quinoa, dej, ntsev, thyme, thiab sage rau hauv 2-quart saucepan. Npog thiab coj mus rau ib lub boil; txo tshav kub kom muaj lub zis thiab ua noj rau 7 feeb. Ntxiv nqaij qaib, do, rov npog, thiab ua noj kom txog thaum dej yog absorbed thiab dawb Tail ntawm quinoa noob yuav pom, txog li 5 mus rau 6 feeb ntxiv. Tshem cov saucepan ntawm lub tshav kub thiab cia nws zaum, npog, rau 5 feeb ntxiv los ua kom tiav txoj kev ua noj. Npaj quinoa thiab nqaij qaib sib tov nrog rab diav rawg, thiab ua rau cov kua txob, scallions, thiab xiav cheese.
- Thaum lub squash yog txias txaus mus leg, ua txhaum los yog txiav qhov qia tawm, thiab txiav lub squash nyob rau hauv ib nrab horizontally. Scoop tawm thiab muab pov tseg cov noob. Muab lub khib nyiab tawm, txiav sab sab, ntawm daim ntawv ci npaj. Txhuam lub sab hauv thiab npoo ntawm ib nrab nrog 1 tablespoon ntawm maple phoov. Sau txhua qhov ib nrab nrog ib lub pov toj ntawm quinoa thiab nqaij qaib khoom. Ci hauv qhov chaw ntawm qhov cub kom txog thaum sib xyaw quinoa pib tig cov xim daj, 15 mus rau 20 feeb.
- Los ua hauj lwm, txiav txhua lub squash ib nrab ntawm ob rau ib tug tag nrho ntawm 4 servings. Sprinkle txhua lub hlis twg nrog ib tug tablespoon ntawm tws pecans.
Muaj Variations thiab Hloov Txawv
Siv cov nqaij qaib hauv cov nqaij nyoos tsis txhob nqaij qaib diced yog tias koj xav tau.
Ua kom cov neeg tsis noj nqaij hauv daim ntawv qhia no, tso cov nqaij qaib los yog 8 xuab moos ntawm cov nqaij npuas txav rau nqaij qaib.
Yog hais tias koj nyiam me me pees, hloov cov roj cheddar los yog hnub nyoog Gouda rau lub xiav cheese.
Kev Ua Noj thiab Kev Pab Tswv Yim
Cov neeg noj nqaij yuav pom tau tias ib yim ntawm cov khoom khib nyiab yog qhov loj txaus.
Purchase toasted pecans los yog toast koj tus kheej nyob rau hauv ib qho hnyav skillet tshaj medium tshav kub, stirring tas li, kom txog thaum lawv darken ib tug ntxoov ntxoo thiab ua fragrant, txog 5 feeb.
Lub kabocha yuav tsis ua ntxiv rau hauv qhov cub thaum lub sij hawm luv luv ci, yog li ua kom paub tseeb tias nws yog siav rau koj qib theem ntawm rhiab thaum lub sijhawm microwave.