Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 207
Rog - 16g
Carbs - 16g
Protein - 3g
Tag Nrho Sijhawm 45 min
Npaj 15 min , Ua noj 30 min
Kev Pab 4 (1 khob txhua)
Pecans yog cov nplua nuj nyob rau hauv antioxidants thiab lub plawv noj qab haus huv monounsaturated nqaijrog. Lawv muaj ib qho muag tsis tau meaty zoo nkauj uas khub zoo nrog cov yeeb yuj no ntawm cov khoom ci ci.
Zaub pob qe daj yog ci ntsuab veggie npas uas zoo li cov kab mob me me, thiab qhov ntawd yog vim lawv tuaj ntawm tib lub tsev neeg. Cruciferous zaub muaj cov nplua nuj phytonutrients , cog cov nroj tsuag raws li tej zaum yuav pab txo qis thiab txo qhov kev pheej hmoo ntawm kev mob cancer. Zaub pob txha zaub yog delicious thaum ci hauv qhov cub nrog delicata squash (ib lub tais tab sis lub caij ntuj qhwv nrog cov tawv nqaij ntawm daim tawv nqaij), sliced liab dos, thiab ib co txiv ntoo mustard-maple hnav khaub ncaws. Ntxiv ib qho kov tshiab los yog qhuav rosemary rau ntawm hnav khaub ncaws rau ib qho tshwj xeeb ntxhiab.
Cov khoom xyaw
- 12 ooj brussels sprouts (li 2 khob dej tshuaj)
- 1 medium delicata squash
- 1/2 medium liab dos
- 1/2 teaspoon ntsev
- 2 tablespoons txiv roj roj, faib
- 1 tablespoon dijon mustard
- 1 tablespoon maple phoov
- 1/2 teaspoon tws qhuav los yog tshiab rosemary
- 1/2 khob pecans
Npaj
- Preheat qhov cub kom 425F.
- Sib tov ua ke 1 tablespoon txiv roj roj nrog lub mustard, Maple phoov, thiab rosemary. Teem ib sab.
- Ntxuav lub pob tawb ntawm Brussels, tshem tawm cov qias neeg tawm. Txiav hauv ib nrab thiab qhov chaw hauv ib lub tais loj.
- Txiav qhov delicata squash nyob rau hauv ib nrab lengthwise, scoop tawm lub noob, thiab txiav qhov halves nyob rau hauv ib nrab dua. Txiav rau hauv lub quarter quarter lub hli nrhiav thiab tso rau hauv lub tais loj.
- Thinly daim lub dos liab thiab ntxiv mus rau lub tais.
- Pov lub zaub nrog ntsev thiab 1 tablespoon ntawm cov roj txiv roj. Tso rau ib daim ntawv ci ci thiab ci rau 30 rau 35 feeb. Thaum lub sijhawm 20 feeb, tos cov zaub thiab ntxiv ib nrab ntawm cov khaub ncaws thiab tag nrho cov pecans. Kav tsij ntxiv rau lwm 10 mus rau 15 feeb kom txog thaum cov zaub muaj nyoos thiab pib daj. Thaum cov zaub tiav lawm, hnoos qaub ncaug ntxiv.
Muaj Variations thiab Hloov Txawv
Tsis txhob saib delicata squash hauv koj lub khw lossis lub khw muag khoom noj? Sim ua no nrog cov txiv pos nplej los yog ob lub khob cub cub khaus taub hau. Yog tias koj ntim khoom noj rau hauv pluas su, ua kom muaj protein ntau thiab ua ke nrog ib sab ntawm cov nroj tsuag uas yog chivpeas los yog nqaij npuas ci nqaij. Cov nqaij qaib ntxhw los yog nqaij qaib nrog cov av dawb qhuav yog lwm txoj kev raws caij nyoog kom tau txais kev pabcuam zoo ntawm cov tsiaj nyeg protein zoo.
Kev Ua Noj thiab Kev Pab Tswv Yim
Tseg koj cov noob qoob loo thiab ci lawv!
Squash noob muaj nplua nuj rog, protein ntau, zinc, thiab hlau. Ua kom roasted noob, preheat cub rau 300F. Cais cov noob los ntawm txoj hlua roj hmab zoo li qhov zoo tshaj plaws uas koj tuaj yeem ua tau. Qhov chaw nyob rau hauv ib lub colander thiab khiav hauv qab dej txias, muab pov tseg rau daim ntawv so tes los yog ib daim ntaub so tes kom huv si. Muab cov noob qaub ncaug rau ntawm lub tais ci thiab cov roj txiv ntseej (siv li 1 teaspoon roj ib 3/4 khob cov noob) thiab ib rab ntsev.
Ci rau 20 mus rau 30 feeb, los yog kom txog thaum lub noob yog nyuam qhuav pib mus rau xim av.