Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 349
Rog - 18g
Carbs - 8g
Protein - 38g
Tag Nrho Sijhawm 35 min
Npaj 15 min , Ua noj 20 min
Tej Hauj Lwm 3
Nqaij no tsawg-carb basil qaib nrog daim ntawv qhia zaub mov yog ib qho yooj yim, yooj yim, thiab noj mov, npaj rau hauv 45 feeb thaum pib kom tiav.
Cov kua txob tso kua zaub, cov nceb , zucchini los yog lub caij ntuj sov -tsuas yog qhov chaw pib, ob qho tib si nyob rau hauv ntau thiab ntau yam.
Koj tuaj yeem siv tau txhua yam zaub. Zaub cob pob, zaub paj, thiab dos yog qhov zoo ntxiv. Koj tuaj yeem hloov pesto ntses rau cov zaub basil thiab qej yog tias koj xav tau.
Cov khoom xyaw
- 3 tablespoons txiv roj roj
- 1 phaus tsis muaj nqaij, nqaij tawv nqaij tsis qab, muab txiav rau hauv qhov me me
- 1/2 teaspoon ntsev
- 1/4 teaspoon av kua txob dub
- 1 liab tswb kua txob, ntxuav, cored, thiab txhoov
- 8 ooj nceb, ntxuav thiab khi
- 2 khob ntxuav, stemmed, thiab sliced zucchini
- 3 cloves qej, minced los yog nias
- 8 ooj tshiab zaub basil, txhoov
Npaj
- Nyob rau hauv ib qho loj skillet tshaj high heat, coj 3 dia zoo-zoo txiv ntseej roj rau ib tug shimmer.
- Lub caij no, sprinkle ntsev thiab kua txob on nqaij qaib pieces. Ua tib zoo ntxiv nqaij qaib tej daim nqaij rau cov roj kub, tsis txhob muaj cov roj ntxaum roj. Ua noj nqaij qaib rau ib sab thiab ntxeev cov daim.
- Ntxiv cov taum liab kua txob kua txob, 8 ounces sliced nceb, 2 khob sliced zucchini los yog lwm lub caij ntuj sov squash, do thiab ua noj ua haus ntxiv.
- Thaum twg cov zaub mov yuav luag siav, thawb nws mus rau ib sab thiab ntxiv rau 3 cov qoob loo minced qej. Tom qab li 30 feeb, muab tag nrho nws ua ke thiab ntxiv 8 ooj tawb tshiab nqaij npuas.
- Noj lwm 30 txog rau-60 feeb thiab pab. Pesto (hauv tsev los yog khw muag khoom) tuaj yeem hloov rau qej thiab zaub basil.
Muaj Variations thiab Hloov Txawv
Yog hais tias nqaij qaib tsis yog koj khob dej tshuaj yej, los yog koj xav hloov tej yam me me, koj tuaj yeem swap cov nqaij qaib hauv daim ntawv qhia no nrog lwm cov protein ntau / cov nqaij uas koj nyiam. Ntawm no yog qhov zoo tsawg-kev xaiv:
- Nqaij qaib: Dawb nqaij nqaij qaib los yog qaib cov txwv, nqaij npuas qaib cov txwv nqaij los yog cov roj tsawg tsawg rau hauv lub cev, Cov pob kws
- Nqaij qaib: Hauv pem teb sirloin los yog nqaij nyug av nrog tsawg dua 10% rog, feem ntau steaks, sirloin to thiab, to thiab txiav tov, flank steak thiab London pob txha
- Nqaij npuas: Nqaij nyug npua, nyuj nyug nyom, nyuj nyug, chiv, chaav zoo, Canadian bacon, quas plawg nplej-ncuav mog, zoo nrug dlej nyuj (zoo le txuj saus)
- Lamb: Zoo-trimmed ceg, chop raws li ib qho kev kho nyob
- Veal: Lub sab saum toj, ceg cutlet, chop
- Qe Meats: Tsis muaj piam thaj, tsis muaj rog tsawg dua li nqaij qaib ntxhw
- Lwm Yam Khoom Noj Cov Qe : Cov qe, taum , seans, nqaij, taum, thiab lwm cov roj tsawg hloov xws li cheese thiab yogurt