Zaub xam lav choj
- 200 g ntawm nqaij qaib nyias los yog lwm yam lettuce
- 2 txiv lws suav «Bull lub plawv»
- 12 lub ncuav
- 1 liab dos
Rau qhov refueling:
- 4 tbsp. l. citrus vinegar
- 2 tbsp. l. qab zib
- 2 cloves ntawm qej
- 1 pod ntawm kua txob
- 2 tsp. oyster sauce
- ob peb sprigs ntawm coriander
- 10 g ntawm qhiav paus
- ib khub mint sprigs
Ua noj ua haus:
Npaj lub chaw nres tsheb roj. Mint thiab coriander yaug, qhuav, tshem tawm loj stems thiab chop. Kua txob yaug, tshem tawm cov stalk, txiav mus rau hauv me me cubes. Chop qhov qej. Qhiav hauv paus, yaug, tev, grate. Muab tag nrho cov khoom xyaw, sib tov, caij nyoog nrog qab zib, vinegar thiab oyster sauce. Ntsev yaug thiab chop loj. Txiav lub dos rau hauv nyias ib ncig, thiab lub lws suav rau hauv slices. Cw lub hau thiab ntxuav. Tso lub lettuce, cw, lws suav slices on ib phaj ntawm peas, sab saum toj nrog ib tug qhiav-hnav khaub ncaws. Rau ib feem: 128 kcal, 10 grams ntawm protein, 1 g ntawm roj, 20 g ntawm carbohydrates.
Panini nrog spinach
- 8 pieces ntawm tag nrho grain loaf 2-3 cm tuab los yog 2 pita, txiav rau hauv 4 pieces
- 4 khob ntawm me me spinach nplooj
- 8 slices ntawm lws suav (1 medium lws suav)
- 1 tsp ntsev
- 1 tsp. freshly av kua txob
- 4 khob thinly sliced dos
- 60 grams ntawm feta cheese
- 2 tsp. basil nplooj
- lubricating roj
Ua noj ua haus:
Sua cov khoom noj khoom haus: faib ib nrab ntawm cov spinach ntawm 4 slices ntawm qhob cij los yog pita, to top nrog slices ntawm txiv lws suav, maj mam ntsev, kua txob. Ntxiv nplooj nplais thiab cov phaj nyom nplooj. Tom qab ntawd ntxiv feta. Kaw cov pyramids nrog cov seem uas yog ib nrab ntawm mov ci. Maj mam nias. Sprinkle nrog roj roaster, hluav taws xob grill los yog lauj kaub nrog cov tsis lo lo. Preheat. Muab cov qhaub cij tso rau saum npoo ntawm qhov ci ci thiab grill thiab kib rau 2-3 feeb. Siv lub lauj kaub khov, ua ntej-kib "hau" ntawm qhaub cij, thiab tom qab ntawd koj tus kheej qhaub cij rau 2 feeb. Hauv ib feem: 315 kcal, 7 g rog, 50 g carbohydrates, 13 g protein, 8 g fiber.
Zaub xam lav ntawm cucumbers thiab liab txiv kab ntxwv
- 2 liab txiv kab ntxwv, peeled thiab txiav hauv ib nrab
- ib nrab me me, thinly sliced
- 1 tbsp. l. txiv roj roj
- 4 khob ntawm torn nplooj ntawm tshiab Mint
- 4 khob thinly sliced liab dos
- 12 ntoo txiv ntseej
- ntsev thiab kua txob rau saj
Ua noj ua haus:
Txiav txhua qhov ib nrab ntawm cov txiv kab ntxwv kom nyias nyias thiab muab tso rau hauv ib lub tais loj. Ntxiv cov qaus. Sprinkle qhov sib tov nrog txiv ntseej roj thiab ntxiv ntsev thiab kua txob mus saj. Txwv txhua yam thiab muab tso rau hauv cov khoom. Kho nrog dos thiab mint nplooj, to top nrog olives. Ua haujlwm saum lub rooj. (1 feem pua ntawm nyias): 86 kcal, 5 g rog (1 g saturated), 11 g carbohydrates, 1 g protein, 2.5 g fiber, 49 mg calcium, 0.7 mg hlau, 117 mg sodium.
Hercule-Fruity Parfait
- 4 khob ntawm Herculean flakes
- 4 khob mis nyuj uas muaj roj tsawg
- 4 khob tee yaj thiab muaj noob qoob loo
- 4 khob ntawm tws txiv hmab txiv ntoo (txiv apples, pears) los yog berries
- 1 tsp. zib ntab
- 1h. l. cocoa hmoov
Ua noj ua haus:
Muab ib txheej ntawm yogurt, cereal, txiv ntseej thiab txiv hmab txiv ntoo rau hauv lub thoob iav (koj tuaj yeem rov ua tau tag nrho cov khaubncaws sab nraud 2 zaug), sab saum toj nrog koj niam thiab txiv cocoa. Kho nrog ib tug sprig ntawm Mint. Hauv ib feem: 126 calories, 20 grams roj, 31 grams carbohydrates, 10 grams protein, 5 grams fiber, 473 mg ntawm calcium.
Taub dag kua zaub curry
- 3/4 khob finely tws dos
- 2 tsp. txiv roj roj
- 2.5 tsp. curry hmoov
- 4 khob ntawm nqaij qaib los yog zaub zaub broth
- 400 g ntawm taub dag
- 2 qos yaj ywm, txiav rau hauv cubes
- 4 khob taum cilantro
- 4 qaws
- ntsev, kua txob mus saj
Ua noj ua haus:
Nyob rau hauv ib saucepan, ntws cov dos rau 2 feeb. Ntxiv curry thiab tso tawm lwm feeb. Ntxiv broth, taub dag thiab qos yaj ywm thiab coj mus rau ib tug boil. Txo tshauv kub thiab ua noj rau 10 feeb. Pab nrog buns. Nyob rau hauv ib feem: 238 kcal, 40 g ntawm carbohydrates, 5 g ntawm roj, 9,5 g ntawm proteins, 6 g ntawm fiber.
Zaub xam lav nrog Japanese noodles noodle
- 225 grams ntawm udon los yog soba noodles
- 2 tsp. cov noob hnav qhuav
- 2 cloves qej, finely tws
- 1t.l. grated ginger
- 1 tbsp. l. txiv roj roj
- 1 pob ntawv (450 g) ntawm cov zaub khov: cov taum mog qab zib, carrots, dos thiab nceb (thaw ua ntej ua noj ua haus)
- 2 tsp. teeb-salted soy sauce
- 3 khob ntawm kua txiv hmab txiv ntoo
Ua noj ua haus:
Muab cov noodles tso rau hauv dej npau npau thiab ua noj rau 8 feeb kom txog thaum siav. Nyob rau hauv ib lub lauj kaub khov, ua kom sov, muab qej thiab Ginger rau hauv. Dhau li 1 feeb. Ntxiv cov zaub sib tov thiab kis rau 2 feeb ntxiv. Muab cov zaub thiab txiv ntoo coj los ua ke, ntxiv kua ntses. Sprinkle nrog soy txiv ntseej. Nyob rau hauv ib feem: 343 kcal, 7.8 g ntawm rog, 54 g ntawm carbohydrates, 17 g ntawm proteins, 7 g ntawm fiber.
Steak marinated
- 600 g steak los ntawm cov nqaij nyug qes roj tsawg
- 4 khob finely tws tshiab tshiab rosemary los yog 1 tsp. qhuav
- 1 tbsp. l. finely tws tshiab marjoram los yog 1 tsp. qhuav
- 1 tbsp. l. finely tws tshiab oregano los yog 1 h. l. qhuav
- 3 cloves ntawm qej
- 1.5 tsp. paprika
- 1 tsp. liab kub kua txob
- Qhov no. l. txiv roj roj
Ua noj ua haus:
Txiav tshaj cov rog ntawm cov nqaij thiab txiav cov steak ntawm ob tog nrog ib tug ntse riam nyob rau hauv ob cov lus qhia. Nyob rau hauv ib lub tais me me, sib tov tag nrho cov tshuaj ntsuab, ntsev, kua txob thiab nyem tawm lub qej. Rub cov nqaij nrog ib tug sib tov ntawm tshuaj ntsuab simples on ob sab. Muab tso rau hauv ib lub phaj, npog nrog ib zaj duab xis thiab marinate hauv lub tub yees rau ib teev. Yog tias koj kib rau ib qho hluav taws kub, tos kom txog thaum cov coals hlawv rau 20-25 feeb, yog hais tias nyob rau hluav taws xob - kub kom nws kub nruab nrab. Muab cov nqaij ntawm cov hniav nyiaj hniav kub thiab kib rau ntawm ob sab kom txog thaum lub qhov nqaij crispy. Tom qab ntawd muab tso rau ntawm lub rooj tsav tsheb thiab cia txias txog ib feeb. Finely chop thiab pab nrog zaub xam lav. Hauv ib feem: 179 kcal, 11 grams roj, 1 g ntawm carbohydrates, 19 g ntawm protein, 0 g ntawm fiber.