Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 384
Rog - 14g
Carbs - 42g
Protein - 24g
Tag Nrho Sijhawm 10 min
Npaj 5 feeb , Noj 5 min
Cov Hauj Lwm 1
Txaus siab rau ib daim ntawv sau qoob loo Starbucks spinach, feta, thiab qe dawb breakfast qhwv daim ntawv qhia nrog ib qho ntxiv ntawm cov tshuaj ntxiv kom loj hlob. Qhov qhwv yog incredibly sau nrog 24 grams ntawm protein thiab 10 grams fiber. Nws yoojyim tsis muaj cov khoom zoo, tsis txawm tias lub qab zib cheese, tab sis tsis txuag koj nyiaj thiab lub sijhawm tos ntawm kab. Koj yuav tsis tau tag nrho cov khoom, kom txaus siab ib nrab!
Cov khoom xyaw
- 3 loj qe dawb
- 1/4 teaspoon av av
- 1/8 teaspoon av kua txob dub
- tshuaj tsuag
- 2 khob spinach, tws
- 1 medium lws suav, insides scooped tawm thiab tas finely tws
- 1 Cov kab txha qaib cov txhuv tseem (10 nti thoob)
- 1 tablespoon plain low-fat cream cheese
- 2 tablespoons crumbled feta cheese
Npaj
- Nyob rau hauv ib lub tais me me, qis ua ke qe dawb, dub kua txob, thiab turmeric.
- Tsho lub nruab nrab lub lauj kaub nrog ib lub teeb txheej ntawm ua noj tshuaj tsuag, tshaj medium tshav kub. Ntxiv cov qe thiab cia noj kom txog thaum kawg qab, txog ob feeb. Tig mus ua noj rau sab nraud, kwv yees li ib nrab ib feeb, ces tshem tawm ntawm lub lauj kaub.
- Tsho lub lauj kaub nrog ib lub teeb txheej ntawm cov tshuaj tsuag dua, yog xav tau. Ntxiv spinach mus rau ib sab thiab lws suav mus rau lwm yam. Cia noj, ua kom nyias nrawm qaum thiab qee zaus kom txog thaum spinach me ntsis wilted (li ob feeb) thiab txiv lws suav yog siav (li plaub nas this). Tshem tawm ntawm yias.
- Tshaj tawm koj daim tortilla rau ntawm lub tais loj los yog txiav txiag. Kis rau hauv qab zib cheese, tawm ntawm ib nti npliag ntawm tag nrho cov sab ntawm lub tortilla, tom qab ntawd nchuav cov nplua nuj cheese nyob rau saum toj. Npaj cov txiv lws suav thiab txiv lws suav saum lub feta.
- Muab lub qe tso rau hauv peb thiab qhov chaw ntawm ib sab ntawm lub tortilla. Muab tso rau sab saum toj thiab hauv qab ntawm tortilla rau ntawm qhov chaw, khawm hla lub qe ntawm qhov chaw thiab khaws lub nruj kom nruj kom txog thaum koj mus txog lwm qhov kawg.
- Rov qab muab cov ntaub qhwv mus rau lub laujkaub, khij rau sab. Tshav kub rau nruab nrab rau peb feeb rau txhua sab, kom txog rau thaum crisped thiab golden xim av. Txiav nyob rau hauv ib nrab thiab pab.
Muaj Variations thiab Hloov Txawv
Koj tuaj yeem hla ntau hom zaub raws li tortillas thaum khoom noj khoom haus-spinach tshuaj ntsuab thiab lws suav zaub basil yog ob qho tib si. Koj tuaj yeem sim cov no. Cov khoom noj khoom haus zoo sib xws thiab tej zaum kuj yuav zoo tshaj plaws nyob rau hauv cov vitamine thiab pob zeb hauv av.
Cov khoom xyaw hu rau lub qe dawb kom txawj siv cov Starbucks classic.
Xwb, koj tuaj yeem tawm qhov dawb thiab siv ob lub qe loj. Qe qe yog zoo rau koj. Txawm tias lawv muab cov cholesterol (uas tsis yog noj qab haus huv los noj thaum peb xav tias), lawv tau ntim nrog choline , tseem ceeb rau kev nco, lub plawv, thiab kev mob hauv siab. Ob qe muaj 70 feem pua ntawm koj lub hom phiaj txhua hnub ntxiv nrog 14 feem pua ntawm koj lub hom phiaj txhua hnub rau vitamin D , uas tsis muaj ntau yam khoom noj uas muaj tag nrho .
Nco ntsoov tias cov ntsev yog rho tawm vim hais tias cov cheese cheese muab ntau.
Yog hais tias koj muaj lawv ke, koj tuaj yeem sib pauv nyob rau hauv ib lub tablespoon ntawm diced txiv lws suav sundried rau tag nrho lws suav.
Siv cov ntsuab uas koj muaj lossis nrhiav rau ntawm kev muag khoom. Muaj ntau yam ntxiv , piv txwv li, yuav zoo rau hauv daim ntawv qhia no.
Kev Ua Noj thiab Kev Pab Tswv Yim
Xaiv lub lauj kaub ruaj khov kom txo tau cov kua hauv qhov khoom kawg. Qhov no yuav pab kom tsis txhob ua cov khaub zig cua. Diav tawm (thiab noj nyias) ntau npaum li cas ntawm cov kua hauv lws li tau.
Koj tuaj yeem npaj qhov no hmo ua ntej, qhwv rau hauv parchment los yog ntawv nyiaj, thiab kub thaum sawv ntxov rau noj tshais (tsis txhob muab cov ntawv ci hauv lub microwave!). Koj yuav txuag tau nyiaj thiab mus rau lub khw, ntxiv rau kev ntxiv rau cov nyiaj sau los ntawm lub turmeric.