- Nqaij 9,7 g
- Rog 5 g
- Carbohydrates 22,5 g
Nqaij qaib Quinoa yog lub siab zoo tab sis qis-zaub mov tsis muaj calorie tuaj yeem ua kom yooj yim hauv tsev. Yog li kom tsis muaj teeb meem thaum lub sijhawm ua noj, nws yog qhov zoo dua los paub koj tus kheej nrog daim ntawv qhia ua ntej, uas muaj cov duab ib qib zuj zus.
Cov Kev Pab Cuam Rau Ib Leeg: 2-3 Kev Pabcuam.
Cov qhia ib qib zuj zus
Quinoa nrog nqaij qaib, zaub ntsuab thiab zaub yog cov noj su tiav nrog ib sab zaub mov uas tsis ua mob rau hauv daim duab tsawg. Cov zaub mov hloov mus rau qhov txaus siab, tab sis tib lub sijhawm noj qab haus huv, txij li tsuas yog txiv roj roj yog siv rau kib. Quinoa tau suav hais tias yog "poj huab tais" ntawm cov noob zaub mos rau lub sijhawm ntev heev, vim nws muaj ntau cov khoom noj khoom haus, xws li magnesium, hlau thiab zinc. Cov khoom lag luam tseem muaj cov vitamins B ntau. Tab sis qhov tseem ceeb ntawm quinoa yog tias nws tsis muaj gluten, yog li yuav luag txhua tus neeg tuaj yeem noj zaub mov noj. Txhawm rau npaj zaub mov qab thiab muaj txiaj ntsig rau tag nrho tsev neeg hauv tsev, koj yuav tsum tau siv sijhawm tsawg heev.
Kauj ruam 1
Txau quinoa hauv dej txias ua ntej ua noj. Qhov khoob yog txaus rau 20 feeb, tom qab ntawd cov dej tuaj yeem nqus tau, yaug thiab muaj dej (hauv qhov piv ntawm 1: 2). Tso lub quinoa rau ntawm lub qhov cub thiab taws me me. Lub caij nrog ntsev kom saj. Lub porridge tiav lawm yuav nce hauv qhov ntim thiab tawg.
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Kauj ruam 2
Thaum cov nqaij nyug ua noj, koj tuaj yeem npaj cov nqaij qaib ncuav. Cov nqaij yuav tsum tau muab ntxuav hauv qab dej ntws, thiab tom qab ntawd nplawm nrog daim phuam so kom tsis muaj dej noo ntau. Tso ib qho txuj ci loj rau ntawm lub qhov cub nrog qee cov txiv roj. Thaum lub lauj kaub sov, tso tag nrho cov nqaij qaib xyaw rau hauv nws. Lub caij nrog ntsev thiab kua txob, ces nphoo nrog kua txiv.
Tswv yim! Ua ntej kib, lub nqaij qaib fillet tuaj yeem txiav mus rau hauv cov kab tshoob me. Tab sis nqaij uas tau kib tag nrho yog ntau juicier.
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Kauj ruam 3
Tawm cov fillets rau ib ntus thiab saib xyuas cov txiv lws suav. Ntxuav lub Cherry nyob rau hauv khiav dej thiab qhov chaw ntawm ib daim ntawv ci hlua nrog ntawv ci. Muab lub khob rau hauv qhov cub rau 15 feeb. Ci txiv lws suav yuav zoo tas nrho hais txog qhov saj ntawm zaub mov.
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Kauj ruam 4
Nqaij qaib fillet twb browned rau ntawm ib sab thiab yuav tsum tau tig mus. Qev lwm sab nrog ntsev thiab kua txob kom saj. Txo cov cua sov. Cov nqaij yuav tsum tau ci, tsis txhob kib.
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Kauj ruam 5
Thaum cov nqaij maj mam simmering, koj tuaj yeem ua kom hnav khaub ncaws. Sib tov peb dia roj txiv roj nrog kua ntses. Qhov kev hnav khaub ncaws no yuav ua rau pom qhov qab ntawm cov zaub uas ua kom tiav cov zaub mov.
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Kauj Ruam 6
Lub kib nqaij qaib nqaij ntses tam sim no yuav tsum muab txiav ua tej ntaws. Koj kuj yuav tsum tau tev thiab tsuav cov dos dos.
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Kauj Ruam 7
Tam sim no peb yuav tsum tau npaj lub spinach. Yog tias tsis yog, tom qab ntawd koj tuaj yeem nqa cov zaub xas lav lossis tshuaj ntsuab. Yaug cov spinach thiab muab tso rau ntawm ib lub phaj.
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Kauj ruam 8
Sab saum toj lub spinach nrog tws nqaij qaib fillet, qee qhov quinoa, ntshav dos thiab qee cov txiv lws suav. Sab saum toj nrog cov txiv ntseej thiab zaub txhwb qaib tshiab. Tam sim no lub caij tsim zaub mov nrog sauce.
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Kauj Ruam 9
Ua tiav cov zaub mov tiav lawm kub. Raws li koj tuaj yeem pom, ua qaib quinoa nyob hauv tsev yog yooj yim. Txaus siab rau koj cov zaub mov!
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