10 qab noj zaub xam lav

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Daim ntawv qhia rau cov zaub mov noj qab haus huv rau cov zaub mov tag nrho nrog qhov qhia txog calorie cov ntsiab lus thiab BJU.

1. Noj Caesar

Cov khoom xyaw

• 200 g iceberg lettuce;
• 50 g nqaij qaib mis;
• 1 qe;
• 30 g ntawm qhob cij dawb;
• 1 clove ntawm qej;
• 15 g ntawm cheese 15% yog ';
• 1 teaspoon txiv roj roj

Kev npaj

Txiav lub mis mus rau hauv pieces, Fry nyob rau hauv ib tug qhuav skillet kom txog thaum kev sib tw. Boil thiab chop ib lub qe, grate cheese, chop qej. Txiav lub khob cij rau hauv me me cubes thiab Fry nyob rau hauv ib lub lauj kaub los yog ci nyob rau hauv qhov cub kom txog thaum crisp. Tear lettuce yoojyim rau hauv me me nrog koj txhais tes. Muab tag nrho cov khoom xyaw rau hauv ib lub tais, lub caij nrog txiv roj roj.

Rau kev pab: 304 calories, 25 g protein, 13 g rog, 21 g carbohydrates.

2. Zaub xam lav nrog pasta thiab salmon

Cov khoom xyaw

• 30 g ntawm pasta me me;
• 50 g ntawm salmon;
• 6 txiv lws suav;
• 100 g qab zib;
• 10 grams ntawm pesto.

Kev npaj

Qhwv lub salmon fillet nyob rau hauv ntawv ci thiab ci nyob rau hauv qhov cub ntawm 180 degrees rau li 10 feeb. Boil lub pasta kom txog thaum al dente. Txiav cov txiv lws suav rau hauv quarters. Ntxuav Frisse. Muab cov khoom xyaw rau hauv lub tais thiab lub caij nrog pesto. Cov zaub xam lav no tuaj yeem noj sov.

Rau kev pab: 267 kcal, 19 g protein, 9 g rog, 28 g carbohydrates.

3. Zaub xam lav nrog nqaij nyug thiab ci eggplant

Cov khoom xyaw

• 60 g ntawm boiled nqaij nyuj;
• 1 me me eggplant;
• 2 txiv lws suav;
• 80 g ntawm radish;
• 150 g ntawm romano;
• ¼ liab dos;
• 1 teaspoon txiv roj roj

Kev npaj:

Txiav nqaij nyuj rau hauv pieces. Qhwv lub eggplant thiab 1 txiv lws suav nyob rau hauv ntawv ci thiab ci nyob rau hauv ib lub qhov cub preheated rau 200 degrees rau 25 feeb thiab 15 feeb, feem. Txiav lub dos rau hauv ib nrab rings, radish rau hauv ib nrab voj voog, lub eggplant, thiab ob lub txiv lws suav rau hauv slices. Muab tag nrho cov khoom xyaw thiab lub caij nrog txiv roj roj. Cov zaub xam lav no tuaj yeem noj tau ob qho tib si sov thiab txias.

Rau kev pab: 292 kcal, 20 g protein, 15 g rog, 22 g carbohydrates.

4. Chickpea zaub xam lav

Cov khoom xyaw

• 30 g nqaij qaib;
• 60 g taum kaus poom;
• ¼ avocado;
• 1 txiv lws suav loj;
• 100 g ntawm spinach;
• 1 teaspoon zaub roj.

Kev npaj

Soak lub chickpeas rau 8-12 teev, ces boil kom txog thaum kev sib tw. Txiav avocado thiab txiv lws suav. Fry spinach nyob rau hauv ib lub lauj kaub nrog ib tug tablespoon ntawm dej thiab txias. Sib tov tag nrho cov khoom xyaw, sau nrog roj.

Rau kev pab: 316 calories, 15 g protein, 13 g rog, 39 g carbohydrates.

5. Zaub xam lav nrog nqaij qaib thiab tangerines

Cov khoom xyaw

• 70 g nqaij qaib mis;
• 6 txiv lws suav;
• 1 dib;
• 10 g kua txob kub;
• 100 g ntawm spinach;
• 40 g kaus poom tangerines;
• 10 g yog '15% yog ';
• 1 teaspoon txiv roj roj

Kev npaj

Txiav lub mis fillet thiab Fry nyob rau hauv ib tug qhuav frying lauj kaub. Txiav cov kua txob rau hauv ib nrab rings, dib rau hauv slices, txiav cov txiv lws suav rau hauv quarters. Ntxiv spinach, tangerine, grated cheese thiab npog nrog butter.

Rau kev pab: 232 kcal, 24 g protein, 8 g rog, 21 g carbohydrates.

6. Zaub xam lav nrog champignons

Cov khoom xyaw

• 60 g ntawm champignons;
• 6 txiv lws suav;
• 1 dib;
• 70 g ntawm Romano;
• 2 qe;
• 1 teaspoon txiv roj roj

Kev npaj

Boil thiab chop lub qe. Ntxuav cov nceb nyoos kom huv si thiab txiav rau hauv slices. Chop cov txiv lws suav thiab dib. Ntxiv romano thiab roj.

Rau kev pab: 276 kcal, 18 g protein, 15 g rog, 20 g carbohydrates.

7. Qaib ntxhw thiab celery zaub xam lav

Cov khoom xyaw

• 80 g nqaij qaib;
• 2 stalks ntawm celery;
• 10 g ntawm walnuts;
• ½ carrots;
• 1 dib;
• 100 g ntawm romano;
• 1 teaspoon txiv roj roj

Kev npaj

Txiav cov qaib cov txwv rau hauv daim duab plaub thiab Fry nyob rau hauv ib lub lauj kaub qhuav. Chop lub celery, ceev thiab dib rau hauv pieces, grate lub carrots. Ntxiv romano thiab caij nrog roj.

Rau kev pab: 255 calories, 18 g protein, 12 g rog, 20 g carbohydrates.

8. Zaub xam lav nrog buckwheat thiab parmesan

Cov khoom xyaw

• 30 g buckwheat;
• 15 g parmesan;
• 100 g ntawm spinach;
• 30 g nqaij qaib;
• 100 g iceberg lettuce;
• 20 grams ntawm Greek yogurt.

Kev npaj

Ncuav buckwheat nrog boiling dej ntawm tus nqi ntawm 1 feem ntawm cereal rau 2 qhov chaw ntawm dej thiab tawm rau 6-8 teev. Chop lub dos, grate lub Parmesan, thiab rhuav lub lettuce nplooj rau hauv pieces nrog koj txhais tes. Sib tov tag nrho cov khoom xyaw, caij nrog yogurt.

Rau kev pab: 232 kcal, 15 g protein, 6 g rog, 33 g carbohydrates.

9. Zaub xam lav nrog ci beetroot

Cov khoom xyaw

• 1 me me beet;
• 100 g ntawm romano;
• 8 txiv lws suav;
• 30 g ntawm feta;
• 10 g txiv lws suav;
• 1 teaspoon txiv roj roj

Kev npaj

Ntxuav cov beets, qhwv hauv ntawv ci thiab ci hauv qhov cub preheated rau 180 degrees rau li 40 feeb. Tom qab ntawd txias thiab txiav mus rau hauv cubes loj. Chop cherry, chop cashews. Sib tov tag nrho cov khoom xyaw thiab sau nrog roj.

Rau kev pab: 297 kcal, 11 g protein, 17 g rog, 30 g carbohydrates.

10. Bulgur zaub xam lav

Cov khoom xyaw

• 100 g ntawm boiled bulgur;
• 70 g ntawm lettuce nplooj;
• 1 loj dib;
• 20 g ntawm pomegranate noob;
• 1 tswb kua txob;
• 20 grams ntawm Greek yogurt.

Kev npaj

Txiav cov nplooj lettuce nrog koj txhais tes, txiav lub dib thiab kua txob rau hauv loj pieces, sib tov nyob rau hauv ib lub tais. Ntxiv boiled bulgur, pomegranate noob, caij nrog Greek yogurt.

Rau kev pab: 168 kcal, 8 g protein, 1.6 g rog, 35 g carbohydrates.