Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 283
Rog - 10g
Carbs - 28g
Protein - 20g
Tas nrho cov sij hawm 25 min
Npaj 15 min , Noj 10 min
Cov Hauj Lwm 3 (2 lub patties + 4 T salsa txhua)
Quinoa thiab salmon yog cov khoom xyaw rau hauv nyias lub tais. Qhov ob yog sib xyaw hauv no tus hiav txwv burger patty daim ntawv qhia thiab tuav ua ke nrog cov qe. Qhov tshwm sim yog sau cov protein ntau hauv cov flavorful, ntau yam combo uas tsis mus overboard rau calorie ntau ntau. Qhov ntawd zoo tagnrho thaum koj tab tom tab tom nrhiav ib tus zaub mov noj qab yoojyim los yog noj zaubmov uas tsis zoo noj!
Txawm tias koj nyiam qhov kev lom zem no, ntses pas dej ntawm nws tus kheej, nrog rau ib qho zaub xam lav , los yog atop burger bun, mango salsa ntxiv qab zib thiab qaub qe. Nws yog txoj kev sib tw rau txhua qhov kev nthuav qhia.
Cov khoom xyaw
- 1/4 khob qhuav quinoa
- 1 6-ounce ua tau salmon
- 1/3 khob tws parsley nplooj
- 1 tablespoon txiv qaub kua txiv
- 1/4 lub khob dawb breadcrumbs
- 1 lub qe loj
- 1/2 teaspoon ntsev
- 1/4 teaspoon av kua txob dub
- 1/2 dia npuas
- 1 tablespoon txiv roj roj
- 1 mango me me, tsuav nqaij
- 1/2 tswb kua txob, txhoov
- 1/4 liab dos, tws
- 2 tablespoons txiv qaub kua txiv
- 1/8 teaspoon kosher ntsev
Npaj
- Npaj quinoa raws li pob ntawv qhia.
- Muab tag nrho cov khoom xyaw rau cov patties (quinoa los ntawm cumin) hauv lub tais me me. Hloov qhov sib tov rau hauv me me patties.
- Kub cov txiv ntseej roj hauv ib lub lauj kaub loj ntiav tsawg dhau rau cov cua sov. Tsho tag nrho lub lauj kaub nrog roj. Fry lub patties, li 5 feeb ntawm ib sab. Yog tias lub pas tawg paj pib poob thaum koj tab tom sim ntxig rau nws, cia nws nyob rau ob peb feeb ntev dua.
- Muab cov khoom seem ntawm cov khoom xyaw rau hauv ib lub tais me me thiab pab nrog ntses liab patties.
Muaj Variations thiab Hloov Txawv
Koj muaj peev xwm sib pauv nyob rau hauv txhua yam khoom noj khoom haus-style rau lub txiv nkhaus taw. Pineapple yuav ntxiv Hawaiin flare, piv txwv. Citrusy grapefruit yuav nkawm zoo nkauj, zoo li qub.
Koj tuaj yeem siv ib nrab phaus ntawm salmon ntxiv cov kaus poom yog tias koj nyiam. Pulse nws nyob hauv cov zaub mov ua ntej muab sib xyaw nrog lwm cov khoom xyaw thiab ua noj rau ib pliag lossis ob ntev dua, kom paub meej tias nws yog siav los ntawm ua ntej tshem tawm ntawm tshav kub. Txhawm rau kom muaj kev ruaj ntseg rau zaub mov, qhov loj tshaj ntawm daim av yuav tsum ncav cuag 145F.
Kev Ua Noj thiab Kev Pab Tswv Yim
Nyob kas poom qhwv muaj cov txiaj ntsim zoo ib yam tshiab-nws muaj protein ntau, vitamin D, thiab anti-inflammatory omega-3 fatty acids uas zoo rau koj lub hlwb. Koj tuaj yeem xaiv qhov muaj lossis pheej yig tshaj plaws-liab dawb, qoob loo, thiab lwm yam yuav ua haujlwm hauv daim ntawv qhia no. Tej zaum koj yuav xav muab cov lus qhia txog Nutrition Facts piv thoob hom, kom paub tseeb tias koj xaiv lub lag luam uas qis tshaj hauv sodium thiab tsis suav cov khoom siv tsis tsim nyog.
Yog tias koj muaj ib lub npe ntawm cov tawv nqaij nrog cov tawv nqaij thiab cov pob txha si, tshem tawm cov tawv nqaij tab sis ua rau cov pob txha. Cia li tig lawv thiab koj yuav tsis txawm pom lawv. Lawv yog cov nplua nuj nyob rau hauv calcium thiab lub sij hawm-siv rau tshem tawm, yog li ua li yog ntau dag zog tshaj nws tsim nyog.