Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 218
Rog - 8g
Carbs - 22g
Protein - 17g
Tag Nrho Sijhawm 45 min
Npaj 15 min , Ua noj 30 min
Cov Hauj Lwm 9 Peg (1 khob txhua)
Nws tseem ceeb heev kom haus cov zaub mov ntawm txhua pawg ntawm cov zaub mov noj qab nyob zoo thiab kom tau txhua yam tseem ceeb hauv koj lub cev. Kuv xav kom noj cov zaub mov uas muaj tsawg kawg yog ib qho protein, lej los yog hmoov txhuv nplej siab, thiab txiv hmab txiv ntoo lossis zaub. Cov khoom no yog txhua yam tseem ceeb los pab koj lub zog txhua hnub thiab pab tswj koj cov ntshav siab.
Nws yooj yim rau pom tau thaum koj muaj feem ntawm cov protein, nplej, thiab zaub, tab sis nws tuaj yeem nyuab zog qhia seb koj puas muaj ntau hom zaub mov hauv cov tais diav xws li casseroles. Cheesy nqaij qaib, zaub paj, thiab zaub qhwv casserole yog loaded nrog cov zaub, cov noob txhu, cov protein ntshiv, thiab cov mis. Nws yog ib qho yooj yim thiab delicious noj mov uas muaj tag nrho cov khoom noj khoom haus ib pawg, thiab ib qho uas koj tsev neeg yuav nyiam!
Daim ntawv qhia no tastes xws li khoom noj khoom haus zoo tab sis nws tau ntim nrog cov zaub mov muaj fiber ntau thiab cov noob txhu. Nws yog yooj yim dua los npaj nrog khov broccoli, tag nrho cov nqaij qaib, thiab cov qoob loo qes.
Cov khoom xyaw
- 12 ooj qab pob txha, tsis qab tawv nqaij
- 1/4 teaspoon hiav txwv ntsev
- 3/4 teaspoon freshly cracked dub kua txob, faib
- 2 tablespoons txiv roj roj, faib
- 1/2 medium daj daj, tsuav nqaij
- 2 cloves qej, minced
- 3 khob dej khov nab kuab
- 1 tablespoon whole wheat flour los yog tag nrho cov hom phiaj hmoov nplej
- 1 1/2 khob mis nyuj haus
- 3/4 khob ntse cheddar cheese, freshly grated, faib
- 2 khob cov hmoov nplej siav txhuv nplej
- Ua noj tshuaj tsuag
- 1/4 khob tag nrho cov nplej panco breadcrumbs
Npaj
- Kub qhov cub kom 350F. Txiav nqaij qaib rau hauv 1/2-nti ntsuas. Lub caij nrog ntsev thiab 1/4 teaspoon kua txob.
Nyob rau hauv ib lub qhov rooj loj, tshav kub 1/2 tablespoon ntawm cov roj hauv nruab nrab cov cua sov. Ntxiv nqaij qaib thiab ua noj, nplawm, kom txog rau thaum nqaij qaib yog siav dhau los. Tshem tawm cov nqaij qaib rau lub tais loj.
Nyob rau tib qho skillet, kub dua 1/2 dia roj. Ntxiv qej, dos, thiab zaub paj. Noj, stirring, kom txog thaum dos yog mos thiab broccoli yog ci ntsuab. Ncuav rau hauv lub tais nrog nqaij qaib.
Taws kom sov kom tsawg thiab ntxiv cov khoom qab zib ntawm cov roj mus rau hauv skillet. Sprinkle hmoov nplej dua roj thiab cov khaub-ncaws kom ua ib qho tshuaj ntsuab. Maj mam ntxiv mis nyuj, ua kom sib xyaw. Do hauv cheese thiab tshuav 1/2 teaspoon ntawm kua txob dub. Tshem tawm ntawm tshav kub.
Ntxiv mov rau nqaij qaib thiab zaub paj nruas hauv lub tais loj. Do mus ua ke. Maj mam do hauv cheese sauce.
Tsuag tshuaj 9x9-inch ci tais nrog ua tshuaj tsuag. Nplej nplej sib tov rau hauv cov zaub mov. Sprinkle nrog ntxiv 1/4 khob ntawm cheese thiab breadcrumbs.
Nqa ncuav 15 mus rau 20 feeb, los yog kom txog thaum cov cheese yaj tas lawm thiab casserole yog npuas. Tshem tawm ntawm qhov cub thiab pab kub
Muaj Variations thiab Hloov Txawv
Yog tias koj nrhiav tsis tau tag nrho cov qoob txhuv nplej, siv lub ncuav txho liab.
Rau ib tug tsis noj nqaij xaiv, tawm tawm cov nqaij qaib.
Ntxiv cov zaub uas koj muaj, xws li carrots, zaub txhwb qaib, zaub ntsuab, pob kws los yog suab peppers.
Kev Ua Noj thiab Kev Pab Tswv Yim
Lub casserole no zoo heev dua rau noj su. Rov qab rau hauv qhov cub, npog nrog ntawv ci thiab ci hauv 350F txog rau thaum sov.
Pab nrog zaub xam lav rau zaub ntxiv.