Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 143
Rog - 5g
Carbs - 22g
Protein - 4g
Tas nrho cov sij hawm 90 min
Npaj 30 min , Ua noj 60 min
Kev Pabcuam 6
Cov nplais caj yog ib qho calorie uas tsis tshua tau noj cov zaub mov, tiam sis feem ntau ntau zaus, tshwj xeeb tshaj yog nyob rau yav qab teb style ua zaub mov, cov zaub ua si nrog nqaij npuas kib los yog lwm cov khoom qab ntsev, cov nqaij rog. Daim ntawv qhia no yuav siv sij hawm nyob rau yav qab teb nplij siab thiab nws txo nws hwj los ntawm kev haus luam yeeb paprika thiab nqaij qaib seasoning rau flavour zaub. Cov pob tawb ntawm cov pob tawb nyob rau saum toj yog siv cov mis uas tsis muaj rog es tsis siv ntau cov mis nyuj ntau, thiab tsuas yog siv ib rab diav los ntawm butter.
Collard zaub ntsuab yog ib qho tshwj xeeb ntawm daim ntawv qhia txog kabmob kheesxaws. Lawv yog ib feem ntawm cov zaub uas hu ua cruciferous zaub (lwm tus hauv tsev neeg muaj broccoli thiab cauliflower, zaub pob qij, zaub pob, khoob khoob khoob qaib, turnips thiab, radishes), uas muaj ib pawg ntawm leej faj muaj cov khoom hu ua glucosinolates , uas muab cov zaub no rau lawv cov kua tsw qab thiab me ntsis iab.
Thaum noj zaub mov, zom, thiab zom zaub mov, cov glucosinolates tau tawg mus rau cov keeb kwm biologically (indoles, nitriles, thiocyanates, thiab isothiocyanates) uas raug tshawb fawb rau lawv cov teebmeem anticancer.
Cov khoom xyaw
- 1 tablespoon txiv roj roj
- 1 medium daj dos, sliced
- 2 qej qej, minced
- 1 phaus collard zaub ntsuab, stems raug tshem tawm thiab nplooj tws rau tom tej qhov loj me
- 1 teaspoon smoked paprika
- 1 teaspoon poultry seasoning (tsis muaj ntxiv ntsev)
- 1¼ teaspoons ntsev, faib
- 4 khob dej los yog sodium zaub los yog nqaij qaib
- 2/3 khob tag nrho cov hom phiaj hmoov nplej
- 1/3 khob khob pob kws daj
- 2 teaspoons teeb xim av qab zib
- 1 teaspoon ci hmoov
- 1 tablespoon butter, txiav mus rau hauv me me pieces
- 1/2 khob mis nyuj uas muaj roj tsawg
Npaj
1. Kub txiv ntseej roj hauv ib qho loj saucepan li lub siab kub nruab nrab. Ntxiv lub dos, thiab saute rau 5 feeb kom txog thaum txhais thiab pib daj. Ntxiv qej thiab saute rau lwm feeb.
2. Ntxiv cov ntseg, paprika, nqaij qaib seasoning thiab 1 teaspoon ntsev thiab saute rau 2 feeb. Maj mam ncuav nyob rau hauv dej / broth.
3. Txhim khu qhov sib tov sib xyaw, khib nyiab, rau 15 feeb, nplawm qee zaus.
4.Ntawm lub ris tsho, npaj cov pob txha pob kws: Pob txha, cov pob kws, cov piam thaj xim av, cov hmoov ci thiab cov ntsev ntawm lub ntsev.
5. Muab cov quav ntim rau hauv koj lub taub hau. Nyob rau hauv cov mis nyuj thiab sib tov nrog lub diav ntoo kom txog thaum sib xyaw xwb. Cia lub khob noom rau 5 feeb.
6. Roll rounded dia kev khob noom cookie hauv pob. Koj yuav tsum ntub koj ob txhais tes kom lub khob noom cookie tawm ntawm.
7. Muab lub pob tawg tso rau saum cov zaub ntsuab. Ua noj, npog thiab tsis npog, dhau qis kub kom txog thaum cov pob tawb muaj puffed thiab siav dhau los, txog 20 feeb.
8.Saib tus saj nrog ntsev thiab kua txob, ntim rau hauv lub tais thiab ua hauj lwm.
Muaj Variations thiab Hloov Txawv
Collards tsis koj nyiam? Sim ua ib qho ntxiv thiab thinly sliced Brussels ua ke ua ke nyob rau hauv qhov chaw ntawm lub collards rau ib tug cruciferous zaub variation. Cov duo no yuav muab ib Vitamin A thiab Vitamin C nplua nuj.
Tsis muaj nqaij qaib nqaij qaib? Sib sib tov sib xyaws ua ke ib nrab ntawm cov av hauv av, thyme, rosemary, thiab kua txob dub thiab siv nyob rau hauv qhov chaw ntawm nqaij qaib seasoning rau qhov sib xws thiab kev noj zaub mov zoo ib yam.
Kev Ua Noj thiab Kev Pab Tswv Yim
Pair no cov mis mos sib tov nrog 4 ooj ntawm cov nqaij qaib los yog cov taum siav kom muaj protein ntau ntxiv.