Ib qho ntawm cov zaub zoo tshaj plaws rau kev noj zaub mov kom tsawg-carb yog zucchini. Cov khoom no yog suav thiab koom nrog yuav luag txhua yam.
Hauv daim ntawv qhia no, peb ntxiv quinoa, almonds thiab tshij rau zucchini thiab ci hauv qhov cub. Siav quinoa tsuas yog muaj txog 16 g ntawm carbohydrates ib 100 grams, yog li nws yog qhov hloov pauv zoo tshaj plaws rau cov khoom lag nplej, piv txwv li, cov noob hau siav nrog 25 g ntawm carbohydrates lossis siav mov nrog 28 g ntawm carbohydrates.
Los ntawm txoj kev, tais npaj tau yam tsis muaj nqaij, yog li nws haum rau cov neeg tsis noj nqaij.
Cov tais diav hauv chav ua noj
- Granite lauj kaub;
- Cov chav ua haujlwm tshaj lij;
- Tais;
- Ntse riam;
- Txiav pawg;
- Ci phaj.
Cov khoom xyaw
- 4 zucchini;
- 80 grams quinoa;
- 200 ml ntawm zaub broth;
- 200 grams ntawm cheese hauv tsev (feta);
- 50 gram ntawm cov kua txob almonds;
- 25 grams ntawm ntoo thuv ceev;
- 1 tablespoon ntawm txiv roj roj;
- 1/2 diav ntawm zira;
- 1/2 rab diav av coriander;
- 1 tablespoon ntawm sage;
- kua txob;
- cov ntsev.
Cov khoom xyaw yog rau 2 servings.
Ua noj ua haus
1.
Ntxuav quinoa kom huv si hauv qab dej txias rau hauv ib sab. Sov cov zaub cog hauv ib qho chaw sau me me thiab ntxiv cov nplawm. Cia nws npau npau me me, tom qab tua hluav taws thiab cia kom sov li 5 feeb. Qhov tseeb, quinoa yuav tsum nqus tag nrho cov kua. Tshem tawm cov lauj kaub los ntawm qhov cub thiab teem ib sab.
2.
Yaug lub zucchini zoo thiab tshem tawm ntawm lub stalk. Txiav sab saum toj ntawm cov zaub nrog rab riam ntse. Lub txhaws yuav tsum haum rau hauv chaw so.
Daim hlais me me ntawm zucchini tsis tas siv rau kev ua noj. Koj tuaj yeem kib cov roj hauv cov lauj kaub thiab noj raws li lub qab.
3.
Rhaub dej kom ntau nrog rau rab qeej ntsev hauv saucepan thiab noj zucchini li 7-8 feeb. Yog tias koj xav tau, koj tseem tuaj yeem siv cov zaub kua zaub tsis siv dej. Tom qab ntawd tshem cov zaub tawm ntawm dej, ntws dej thiab qhov chaw tso rau hauv lub tais ci.
4.
Preheat qhov cub rau 200 degrees hauv qhov siab / qis kub hom. Siv lub lauj kaub uas tsis yog pas thiab kib txiv ntoo thuv thiab almonds, nplawm tas li. Cov txiv ntoo tuaj yeem kib sai sai, yog li ceev faj kom tsis txhob hlawv lawv.
5.
Hlais cov qhob noom xim tso rau hauv tsev me me thiab muab tso rau hauv ib lub tais. Ntxiv quinoa, toasted ntoo thuv ceev thiab almonds. Lub caij nrog cov noob caraway, coriander hmoov, sage, ntsev thiab kua txob rau saj. Sib tov nrog txiv roj roj - lub txhaws yog npaj txhij. Muab cov hmoov sib tov sib xyaw rau ntawm zucchini nrog rab diav.
6.
Muab cov zaub mov tso rau hauv qhov cub rau 25 feeb. Bon appetit!
