Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 307
Rog - 7g
Carbs - 51g
Protein - 15g
Tag Nrho Sij Hawm 60 min
Npaj ua ntej 10 min , Noj 50 min
Cov Hauj Lwm 3 (1/3 noodles + 2/3 khob lentils)
Muab rau koj tus kheej ib tug triple whammy ntawm cov kev pab cuam los ntawm swapping nyob rau hauv lentils rau nqaij nyug siv nyob rau hauv cov tsoos nqaij raws meatballs bolognese.
Ua ntej, lentils yog ib qho pheej yig dua thiab ntau qhov chaw muaj protein ntau-ib phaus yuav raug nqi tsawg dua ob duas las. Tom ntej no, lawv muab cov ntshav siab tiv thaiv potassium thiab tsis muaj roj, uas tsis tau hais rau cov nqaij raws li cov zaub mov. Thaum kawg, lawv ntim cov kua roj ntau ntau thiab cov protein ntau, ib qho tseem ceeb thaum koj noj tsawg calorie cov zaub mov kom koj tuaj yeem nyob tas. Thaum cov nqaij muaj protein, nws muaj pes tsawg fiber, yog li lentils yog ib tus neeg hloov.
Lub lentil bolognese yog ua hauj lwm dhau ib spaghetti thiab zucchini noodle mix. Cov zucchini ntxiv tsuas yog lwm txoj kev siv tswv yim rau kev txiav cov calories (thiab, qhov no, carbs) thaum ntxiv fiber ntau.
Cov khoom xyaw
- 1 tablespoon txiv roj roj
- 2 qej cloves, minced
- 1/2 medium daj dos, zoo tsuav
- 1/2 txiv kab ntxwv kua txob kua txob, zoo li tsuav
- 1 medium carrot, grated
- 1/2 khob qhuav ntsuab lossis lentils daj
- 2 me me tag nrho txiv lws suav, tws
- 1 khob lws suav ntses (1 8-moog haujlwm tau)
- 1 khob dej
- 1/4 teaspoon av kua txob dub
- 1 teaspoon qhuav basil
- 1 teaspoon qhuav oregano
- 1 loj zucchini, spiralized
- 2 ooj whole wheat spaghetti
Npaj
- Kub txiv ntseej roj hauv nruab nrab lub lauj kaub hla nruab nrab kub.
- Ntxiv qej, dos, kua txob tswb, thiab carrots. Noj, stirring qee zaus, kom txog thaum muag muag.
- Ntxiv lub lentils thiab tag nrho cov khoom xyaw los ntawm oregano. Sib txuam ua ke thiab coj mus rau lub khob, ua kom muaj kab ntsig, thiab ua noj rau li 30 feeb kom txog thaum lentils ua tau siav. Qee zaus.
- Noj cov hmoov nplej spawhetti tseem ua raws li pob ntawv qhia txog 20 feeb rau kev ua noj ua haus.
- Muab zucchini noodles nrog cov spaghetti thiab tov nrog lentil bolognese.
Muaj Variations thiab Hloov Txawv
Koj tuaj yeem siv 1 1/2 khob kaus poom txiv lws suav txiv es tsis txhob txiv lws suav thiab txiv lws suav.
Siv cov xim xim kua txob uas koj muaj.
Thaum cov carrots ntxiv ib cov duab ntxim nyiam thiab ua haujlwm zoo nrog cov xim ntawm cov zaub mov, xav mus sim nrog lwm cov zaub. Grated grapes yuav qiv ib tug muaj xim zoo nkauj thiab ib tad ntawm Sweet, piv txwv li.
Koj tseem tuaj yeem siv cov noom hleb uas muaj taum tsis txhob siv cov nplej hlais tagnrho rau cov txiv hmab txiv ntoo thiab cov protein ntau dua. Chickpea-based pasta, piv txwv li, yog dav muaj tam sim no thiab ua rau ib txoj kev hloov zoo-kev txawj ntse.
Kev Ua Noj thiab Kev Pab Tswv Yim
Ntxiv 2 mus rau 3 tablespoons dej ntawm ib lub sij hawm yog hais tias qhov sib xyaw rau hauv kauj ruam 4 ua tuab heev ua ntej lub lentils noj los ntawm.
Ib tug spiralizer yog qhov yoojyim tshaj uas yuav ua rau cov txiv ntoo zucchini, tab sis koj tuaj yeem siv tau cov peels. Yog hais tias cov txiv ntoo tuaj yeem tawm thoob plaws nrog ib lub ncuav uas koj tuaj yeem muab lawv mus rau hauv cov hlab ntshauv.
Sprinkle nrog ib tug teaspoon ntawm grated parmesan thaum ua hauj lwm, yog hais tias Desired.