Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 117
Rog - 7g
Carbs - 4g
Protein - 11g
Tag Nrho Sij Hawm 60 min
Npaj 15 min , Ua noj 45 min
Kev Pab 8
Qhov no spinach casserole yog yooj yim ua thiab cheesy, tsis pom kev. Daim ntawv qhia no tuaj yeem hloov koj cov zaub mov ua rau me nyuam noj qab haus huv. Siv tsev cheese thiab feta siv roj ntsha cheese thiab cheddar cheese hauv daim ntawv qhia no muaj roj thiab muaj calorie ntau ntau, tab sis muab ib qho zoo sib xws thiab zoo nkauj. Nqa ci no rau hauv qhov cub, los yog siv lub tshuab ua qeeb qeeb kom ua ntej. Txaus siab rau ua ib qho khoom noj, noj mov los yog khoom noj txom ncauj.
Cov khoom xyaw
- 2 10-ounce thawv khov nab kuab
- ¼ chopped dos
- 1 teaspoon txiv roj roj
- 1 8-ounce pob tsev cheese, tsawg-rog 2%
- ½ khob feta cheese
- ½ khob Monterey Jack cheese
- 2 lub qe
- 1 teaspoon qej hmoov
- 1 teaspoon seasoned ntsev los yog lwm yam txuj lom sib tov kom saj
- 1 teaspoon txiv qaub kua txiv
- 2 tablespoons grated Parmesan cheese, tawv (tsis yog hom qaug hauv ib qho)
Npaj
1. Preheat qhov cub kom 350F.
2. Khaw cov zaub ntsuab hauv cov thawv ntawv los yog hauv ib qho 2-quart casserole phaj.
3. Fry tis dos hauv cov roj kom txog thaum lawv pom thiab pib mos mos.
4. Muab cov khoom xyaw sib xyaw tshwj rau Parmesan cheese hauv casserole phaj. Sprinkle Parmesan nyob rau sab saum toj.
5. Ci rau 40-45 feeb lossis kom txog thaum mus rau hauv riam tso rau hauv qhov chaw tawm los ntxuav thiab cheese on top pib xim av. Cia sawv ntsug rau 10 feeb.
Ua siab sov nrog crudites los yog chips ntawm koj xaiv.
Cov Khoom Txuj Ci Thiab Cov Tswv Yim Kom Ua
Daim ntawv qhia no yog yooj yim los hloov, yog li yog tias koj muaj tej yam khoom noj los yog cov khaub ncaws hnav uas koj nyiam, xav pub dawb ntxiv. Piv txwv, koj tuaj yeem ntxiv ½ teaspoon ntawm Suav Tsib Spice hmoov los yog lwm cov txuj lom sib xyaw kom muab cov spinach casserole qee qhov tob. Nws tsis yog qhov txawv txav ntxiv cov khaub ncaws hnav khaub ncaws los sis cov kua zaub qhuav qhaub mus rau hauv daim ntawv qhia kom muab koj cov zaub ntxaum casserole ib qho txawv.
Hais txog kev txhim kho, koj tuaj yeem ua cov kab no spinach dov ntsaws dhau. Ntxiv ib co kick rau no spinach zaub mov los ntawm ntxiv jalapeno peppers, kua txob liab kua txob los yog kua txob cayenne. Tsuas ntxiv cov no thaum npaj cov dos.
Spinach yog hlau, folate, thiab fiber ntau, tab sis leej twg hais tias koj tuaj yeem tsis ntxiv. Ntxiv shredded artichoke lub siab, broccoli, carrots los yog zucchini rau boost lub zaub mov muaj nqis ntawm cov zaub mov. Hloov pob kws, chips pob kws, los yog qhob cij, ua zaub mov nrog qej, cij, cov nplaum paj los sis cov kua txob ua kua txob.
Kale tuaj yeem hloov rau spinach yog tias koj xav sim ntau hom zaub nrog daim ntawv qhia no. Lwm cov zoo ntxiv yog cov qij qej rau ntxiv tsw. Ib lub khob ntawm quin los yog chopped nqaij qaib mis kuj ntxiv tau rau daim ntawv qhia no kom boost protein, txawm tias Greek yogurt ntxiv rau hauv daim ntawv qhia no muab ntau ntawm nws.