Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 59
Rog - 4g
Carbs - 5g
Protein - 2g
Tas nrho sij hawm 65 min
Npaj ua ntej 20 min , Ua noj 45 min
Cov Kev Pab 12
Tag nrho cov nplej , taum, legumes, txiv hmab txiv ntoo, veggies - koj yuav tau hnov tias cov no muaj ntau cov fiber ntau , tseem ceeb raws li ib feem ntawm kev noj qab haus huv tag nrho. Qhov tseeb, tau txais koj txhua hnub kom tsawg li 25 gram yog tias koj yog poj niam thiab 38 grams yog tias koj yog ib tug txiv neej tuaj yeem pab txhim kho cov roj number koj pom ntawm koj cov kev kuaj ntshav tom ntej thiab txo kev pheej hmoo ntawm kev mob plawv thaum koj muaj hnub nyoog .
Ib qho yooj yim uas yuav ua kom koj lub plab ntau npaum li cas yog faib cov khoom noj txhua hnub. Ib co grams los ntawm txhua pluas noj thiab khoom txom ncauj kom sai. Fiber los ntawm kev noj qab haus huv yuav ua rau kom suav tag nrho, ib yam nkaus thiab.
Ntawm no yog ib qho appetizer uas nta 5 txawv zaub tau txais nyob rau hauv ib lub plhaub crone plhaub khoob khoob khoob khoob khoob khoob khoob khoob khoob khoob mus rau cheese me ntsis thiab creamy tsw. Yog hais tias koj tsis xav tau qhov no, xws li tus kws kho me nyuam, hla tawm hauv lub khob cub thiab ua haujlwm nrog lub plawv-pob txhuv zoo (xws li quinoa los yog barley) rau kev noj mov.
Cov khoom xyaw
- 2 me txiv lws suav
- 1 teaspoon txiv roj roj
- 1 me me eggplant, cubed
- 1/2 teaspoon ntsev
- 12 cov khoom ntiag tug
- 1/4 teaspoon ntsev
- 1 tablespoon txiv roj roj
- 1 me me daj dos, tsuav nqaij me me
- 2 qej nyom qej, minced
- 1 pob tswb me me liab kua txob, cog qoob thiab cog nruab nrab
- 1 me me zucchini, medium diced
- 2 teaspoon qhuav oregano nplooj
- 1 tablespoon liab cawu cub vinegar
- 1/2 khob crumbled tshis cheese
- 1 teaspoon qhuav thyme nplooj
- 1 teaspoon txiv qaub zest
- 1 teaspoon txiv roj roj
Npaj
- Nqa ib lub lauj kaub me me, ntim txog ib nrab, kom npau npau. Npauj dej thiab chill txiv lws suav (rau cov lus qhia ntxiv, saib cov lus qhia ua hauv qab).
- Preheat qhov cub kom 350F. Thaum lub sij hawm preheating, ntxhib chop lub txiv lws suav, txuag tag nrho cov kua. Qhov chaw ntawm ib lub lauj kaub tais diav thiab ntsev nrog txiv ntseej roj. Qhov chaw nyob rau hauv qhov cub rau 15 mus rau 20 feeb, stirring tom qab 10 feeb, ces tshem tawm thiab ntxiv mus rau veggie sib tov nyob rau hauv kauj ruam 5.
- Thaum cov txiv lws suav tau ci, tos cov av qe nrog ntsev thiab cia li zaum 15 feeb, tom qab uas koj tuaj yeem tshem tawm cov khoom ntawm cov dej ntau dhau thiab ntxiv rau lub lauj kaub thaum npaj rau hauv kauj ruam 4.
- Teem kom 12 pob ntawv qhwv cov khoom ntim ntawm lub rooj txiav ntoo thiab maj mam tsuag txhua sab nrog rau cov tshuaj tsuag. Xwb, koj tuaj yeem txhuam cov txiv ntseej roj rau lawv-li 2 teaspoons yuav tsum txaus rau tag nrho cov tagnrho 12. Khaws txhua tus neeg muab ntaub qhwv mus rau ib kab noj hniav, muab lub khob zoo li, tom qab ntawd ntsev thiab ci hauv qhov cub tsis pub ntau tshaj 6 mus rau 7 feeb, kom txog rau thaum crispy thiab tsuas yog me ntsis browned on sawv. Khaws ib lub qhov muag rau lawv kom lawv tsis txhob hlawv! Thaum npaj txhij, tshem tawm thiab cia txias rau sab. Tej zaum koj yuav tau rov ua dua zaum ob no nyob ntawm seb muaj pes tsawg kab uas koj muffin tin muaj.
- Kub txiv ntseej roj hauv lub lauj kaub hla nruab nrab kub kub. Ntxiv lub dos thiab ua noj rau 5 feeb, kom txog thaum ib nyuag translucent, ces ntxiv qej thiab ua noj rau lwm 3 feeb. Ntxiv lub tswb kua txob thiab ua noj rau lwm 2 feeb, tom qab ntawd zucchini rau lwm 3 feeb.
- Ntxiv lub eggplant, roasted txiv lws suav, oregano, thiab do. Cia cov hmoov sib tov ua noj, cov uas them rau, rau li 10 feeb, kom txog thaum cov zaub me ntsis softened tab sis tsis yog lub phuam. Thaum noj mov, cia txias, ces lub caij rau saj nrog liab cawu cub vinegar, ntsev, thiab kua txob.
- Nyob rau hauv ib lub tais me me, muab cov tshis cheese, thyme, txiv qaub zest, qij, thiab txiv roj roj, txhuam tag nrho cov khoom xyaw ua ke.
- Phaj lub cooledouille rau hauv lub khob cub, faib ntawm 12, thiab tov nrog 1 teaspoon ntawm tshis cheese txhua.
Muaj Variations thiab Hloov Txawv
Es tsis txhob ci koj tus txiv lws suav koj tau pauv hauv cov kaus poom roasted txiv lws suav kom txuag tau lub sijhawm.
Cov wonton khob yog kev lom zem los noj thiab ua rau ib qho chaw zoo noj mov, tab sis koj tuaj yeem ua hauj lwm rau ratatouille nrog sov so kom ncuav lub ncuav nplej tag nrho-nws mam li cia li ua qab.
Kev Ua Noj thiab Kev Pab Tswv Yim
Siv cov txiv lws suav ci coj los tawm cov kua txiv hmab txiv ntoo. Yog tias koj nyob tsis ntev sij hawm los yog tsis tuaj yeem nrhiav cov kaus poom version, hla qhov theem no. Xwb, ntxhib chop cov txiv lws suav thiab ntxiv rau lawv raws li koj xav tau hauv kauj ruam 6.
Blanching txiv lws suav ua rau nws yooj yim mus tev tawm lawv cov tawv nqaij. Siv cov txiv hmab txiv ntoo khov thiab cog qoob loo thiab txiav kom txiav ib ntiav "X" rau hauv qab ntawm txhua qhov ua ntej lawv pov rau hauv dej-qhov no yuav muab lub hauv paus rau ntawm daim tawv nqaij kom pib tev tau thiab ua kom yooj yim dua koj mus lob tshuav daim tawv nqaij. Thaum lawv nyob hauv lub lauj kaub, lawv tsuas xav kom lawv nyob li 45 feeb ua ntej koj rub tawm thiab tso rau hauv ib lub tais nrog dej khov.
Txij ntawm no mus rau cov tawv nqaij yuav tsum pib tev tawm lawv tus kheej. Tev ib daim tawv nqaij tawm ntawm koj tus kheej, tom qab txiav tawm ntawm lub hauv paus ntsuab los ntawm sab saum toj thiab roughly chop.
Koj yuav raug ntxias mus tev koj lub txiv lws. Tshwj tsis yog tias koj muaj mob dab tsi vim li cas, vim li cas ho tsis khaws nws? Feem ntau cov fiber ntau thiab antioxidants tau ntim rau hauv nplua nuj, ntshav hawj.