Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 262
Rog - 8g
Carbs - 41g
Protein - 9g
Tag Nrho Sij Hawm 60 min
Npaj 30 min , Noj 30 min
Tej Hauj Lwm 6 (2 tacos txhua)
Cov pob tawb no muab cov kua txiv hmab txiv ntoo rau xim liab, xim daj ( qos yaj ywm ), xim daj (lub paj taub), ntsuab (zucchini, ntsuab txiv ntseej), thiab paj yeeb (pinto taum, liab dos) , ua rau noj pluas mov Mediterranean-style nplua nuj antioxidant .
Tag nrho cov khoom xyaw tau muab sib xyaw ua ke thiab ci hauv qhov cub, uas yog siv rau kev ua kom zoo dua. Cov lauj kaub ntsuab txiv ntseej ntsuab ntxiv txiv ntseej, ntxiv ib qho nqaij ntses xws li daim ntawv qhia. Siv cov khoom xyaw umami-xws li cov nceb, kua ntses, miso, lws suav muab tshuaj thiab cov txiv ntseej rau tob zuj zus ntawm cov zaub mov ntawm cov zaub mov.
Pinto taum yog qhov tseem ceeb ntawm cov protein nyob hauv cov kev sau qoob loo. Ua no tais rau Meatless hnub Monday, los yog txhua hnub ntawm lub lim tiam, rau ib tsob nroj-tsev neeg nyiam.
Cov khoom xyaw
- 1 medium zucchini, cubed
- 1 nrab taub hau daj, cubed
- 1 me me qos yaj ywm, peeled thiab cubed
- 1 medium jalapeno, tsib-seeded thiab finely tws
- 1/2 medium liab dos, tws
- 2 tablespoons txiv roj roj
- 1 tablespoon chili hmoov, faib
- 1/2 khob txiv ntseej ntsuab, rinsed thiab finely tws
- 1, 14.5 rub tawm tau txiv lws suav
- 1, 15-ounce yuav pinto taum, drained thiab rinsed
- 1/4 khob taum cilantro
- ntsev thiab kua txob rau saj
- 12 6-nti tortillas pob kws
- 6 tablespoons non-fat plain Greek yogurt lossis qaub cream (1/2 tablespoon per taco)
Npaj
1. Kub qhov cub kom 400 F.
2. Muab cov zucchini, taub hau, qos yaj ywm, jalapeno, thiab txiv lws suav nrog cov txiv roj roj thiab ib nrab ntawm cov hmoov av thiab qhov chaw ntawm daim ntawv ci. Ci rau 15 feeb, ces pov nrog lub duav.
3. Ntxiv cov txiv ntseej, txiv lws suav, thiab cov taum pias rau cov zaub sib tov nrog cov kua txob ntxiv thiab ci rau lwm 10 mus rau 15 feeb, kom txog thaum txhua yam rhaub los ntawm thiab cov zaub yog cov nyom.
4. Ua paug nyob rau hauv cilantro. Ntxiv ntsev thiab kua txob mus saj.
5. Siv cov ntaub so ntswg los ntxuav cov ntaub so ntswg thiab lub microwaving kom ntev li 15 mus rau 30 seconds, los yog sov kom sov ib zaug ntawm lub qhov cub.
6. Diav cov kua zaub-taum sib tov rau hauv tortillas thiab pab nrog ntxiv cilantro thiab dollop ntawm qaub cream los yog Greek yogurt.
Muaj Variations thiab Hloov Txawv
Yog hais tias ib yam ntawm cov zaub los yog taum nyob rau hauv daim ntawv qhia no tsis yog koj khob dej tshuaj yej (los yog chili), koj tuaj yeem hloov tau lawv nrog cov khoom noj uas koj nyiam. Tej zaum koj yuav xav swap pinto taum rau chickpeas. Chickpeas yog nutritionally zoo xws li pinto taum, nrog tsuas yog ua dua hauv vitamin A , calorie ntau ntau thiab omega-6 fatty acids, thiab txo qis omega-3 fatty acids.
Sim siv cov kua Greek yogurt li ib lub chaw hloov ua kua qaub; nws muaj ntsis zoo ib yam thiab tsw tab sis muaj protein ntau.
Kev Ua Noj thiab Kev Pab Tswv Yim
Ua kom txaus rau hauv daim ntawv qhia no thiab pab nws txawv rau 5 cov khoom noj cua!
Sim cov pajos ib hmos, ib lub tais kub ntawm chili rau tom ntej, thiab Tex Mex migas rau pluas tshais thiab muaj xim zoo nkauj. Nyob rau hnub so, nyiam cov khoom noj uas tau ploj mus rau tag nrho cov yob yob (xws li ib qho chaw daus) lossis ua zaub mov noj rau hauv cov zaub ntsuab rau ib qho salsa zoo ib yam li koj nyiam nyias.
Chili muab khaws cia rau hauv lub freezer rau 4 mus rau 6 lub hlis.
Hloov koj cov kua qaub rau hauv lub thawv cua txias, sau cov ntawv ntim thiab siv-ntawm cov hnub rau saum, thiab khaws cia. Tsis yog koj yuav muaj khoom noj ceev ceev kom tawg thiab cua sov rau yav tom ntej, tiam sis koj tuaj yeem rov qab saib xyuas koj cov zaub mov raws caij nyoog thaum caij ntuj no thiab lub caij nplooj ntoo hlav.
Daim ntawv qhia no yog ua raws li daim ntawv qhia thiab kev tiv thaiv kab mob cancer tawm ntawm American Institute for Cancer Research.