Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 95
Rog - 7g
Carbs - 3g
Protein - 5g
Tas nrho cov sij hawm 25 min
Npaj ua ntej 10 min , Noj 15 min
Kev Pab 4
Dietitians nyiam hu ua spinach thiab lwm cov nplooj zaub ntsuab "khoom noj khoom haus powerhouses" vim yog ntau yam khoom noj uas lawv muaj-vitamins A, C, K, magnesium , thiab folate , tsuas yog rau npe ob peb. Tshaj tawm ntawm cov khoom noj xws li pom zoo rau hauv feem ntau cov pluas noj, tshwj xeeb tshaj yog cov plawv noj qab nyob zoo. Lawv pab koj kom koj lub cev ua haujlwm zoo. Magnesium, piv txwv li, yog qhov tseem ceeb rau lub plawv dhia thiab yuav pab txo cov ntshav siab, thaum B vitamins zoo li folate ua si lub luag hauj lwm hauv cov kab mob qog mob plawv.
Cov kev sib tw rau feem ntau yeej tsis muaj kev txaus siab rau cov khoom noj yam tsis tau txais bored. Thaum koj nyob rau hauv ntau dua steamed spinach thiab spinach zaub nyoos, sim muab tso rau hauv kev lom zem, muaj tswv yim zoo li mini quiches , savory bowls , thiab skillet incredibly zoo li no.
Cov khoom xyaw
- 1 tablespoon txiv roj roj
- 1 me me dos, tws
- 3 Cov qe loj loj, ua kom qis
- 1/4 teaspoon turmeric
- 1/2 teaspoon ntsev
- 2-3 grinds tshiab dub kua txob
- 2 khob me nyuam yaus cov nplooj zaub nplooj
- 1/2 khob cilantro, txhoov
- 1/2 khob dill, txhoov
Npaj
- Kub roj txiv roj hauv ib txoj hlua me me dhau nruab nrab kub.
- Ntxiv lub dos thiab noj kom txog thaum me ntsis caramelized, 4 mus rau 6 feeb. Ua qee zaus los tiv thaiv kev kub nyhiab.
- Thaum lub caij ua noj, ua kom qe, turmeric, ntsev, thiab kua txob hauv ib lub tais thiab tso tseg.
- Thaum dos yog npaj txhij, ntxiv rau hauv spinach, cilantro, thiab dill. Sib tov zoo nrog cov dos thiab cia noj kom txog thaum wilted.
- Ncuav lub qe tov sib tov sib npaug ntawm cov dej ntub dej thiab npog cov skillet khov kho nrog lub hau. Cia noj rau 6 rau 7 feeb ntxiv, los yog kom txog thaum lub qe sawv thiab khov kho.
Muaj Variations thiab Hloov Txawv
Tag nrho cov nplooj ntsuab tuaj yeem yog cov khoom noj khoom haus khoom noj khoom haus. Koj tuaj yeem siv tau yooj yim dua lwm tus los yog Swiss chard rau ntawm qhov chaw ntawm spinach no.
Kev Ua Noj thiab Kev Pab Tswv Yim
Muab ib daim ntawm daim ntawv qhia no ua ke nrog rau cov nqaij qaib los yog ntses rau zaub mov kom tiav. To top nrog me ntsis ntawm kub sauce rau ib kick ntawm ntxiv tsw.
Koj yuav muaj feem ntau ntawm cov qe thiab dos ntawm tes ntau hnub. Rau kev noj qab haus huv yooj yim mus-mus tom qab ib hnub ntev, kom khov dua spinach stocked zoo li. Omit dill thiab cilantro thiab ua noj no, tau txais kev pab nrog ib hlais ntawm cov qhob cij pwm tseem, tsis txhob yuam kev.