Qe Zoo

Zoo Siab

• Tshuaj xyuas rau

Los ntawm Persians mus rau Greek thiab Loos, tib neeg nyob rau txhua lub hnub nyoog tau ua kev zoo siab rau lub caij nplooj ntoo hlav tuaj txog nrog qe - ib qho kev coj noj coj ua uas niaj hnub no txuas ntxiv mus thoob ntiaj teb thaum lub caij Easter thiab Passover noj peb caug.

Tab sis qe poob qee qhov ntawm lawv cov lus ci hauv xyoo 1970 thaum kws kho mob pib ceeb toom tawm tsam lawv vim tias lawv cov roj cholesterol siab. Tam sim no cov kws noj zaub mov zoo muab cov zaub mov muaj txiaj ntsig zoo no zaum thib ob. Ib txoj kev tshawb fawb hauv Tsev Kawm Qib Siab Harvard tsis ntev los no tau pom tias cov neeg noj qab haus huv tuaj yeem noj qe ib hnub yam tsis muaj kev pheej hmoo mob plawv lossis mob stroke. Josephine Connolly-Schoonen, MS, RD, tus pab kws tshaj lij kws kho mob hauv tsev neeg tshuaj hauv Xeev University of New York ntawm Stony Brook hais tias "Cov qe uas koj tuaj yeem haus tau yog lub hauv paus kev noj qab haus huv". -Eye Food Guide (Bull Publishing, 2004). "Yog tias koj muaj LDL cov roj (cholesterol) siab, ces noj cov qe nruab nrab - txog li ob lossis peb lub qe tag nrho hauv ib lub lis piam. Yog tias koj tsis [muaj LDL siab], tsis muaj laj thawj txwv qe."

Connolly-Schoonen tau txav cov qe mus rau qhov txwv tsawg hauv nws qhov chaw kho mob raws li phau ntawv qhia zaub mov noj. Yog vim li cas: lawv muaj protein ntau thiab nplua nuj nyob rau hauv antioxidants lutein thiab zeaxanthin (ob qho tib si pom nyob rau hauv lub yolk), uas tiv thaiv lub qhov muag tiv thaiv lub hnub nyoog ntawm degeneration. Tab sis qhov zoo tshaj plaws, qe nruab nrab tsuas muaj 70 calories thiab 6 grams protein. Yog li muab tso tseg koj lub qe phobia thiab txaus siab rau qhov no zoo kawg nkaus ntim, khoom noj khoom haus ntom ntom!

Crustless Mushroom thiab Asparagus Quiche

Ua haujlwm 4

Lub sij hawm npaj: 5 feeb

Lub sijhawm ua noj: 16-18 feeb

Daim ntawv qhia zaub mov: Txawm hais tias cov zaub mov no tau txais 55 feem pua ​​​​ntawm nws cov calories los ntawm cov rog, nws muaj cov rog tsawg thiab cov roj saturated. Qos yaj ywm quiches nruab nrab 30-40 grams roj ib pluas noj, feem ntau ntawm nws saturated; peb version tsuas muaj 15 grams roj, tsawg tshaj li ib nrab ntawm cov saturated.

Ua noj tshuaj tsuag

1 me dos, finely tws

4 hmuv asparagus, txiav thiab txiav rau hauv 1/4-nti daim

1 khob coarsely tws dawb nceb

6 qe loj

1/2 khob mis nyuj tsawg

1/2 khob lowfat qaub cream

1/4 teaspoon paprika

Pinch ntawm nutmeg

Ntsev thiab kua txob kom saj

3 slices lowfat Swiss cheese, coarsely txiav

Txau lub lauj kaub uas tsis txhuam nrog cov tshuaj tsuag ua noj thiab ntxiv cov dos thiab cov noob zaub. Saute ntawm cov cua sov nruab nrab 2-3 feeb lossis kom txog thaum cov zaub pib muag. Ntxiv cov nceb thiab ua noj 1-2 feeb ntxiv.

Lub caij no, tuav ua ke qe, mis nyuj thiab qaub cream hauv lub tais nruab nrab. Ntxiv paprika, nutmeg, ntsev thiab kua txob thiab tso tseg. Txheej ib khob los yog ceramic ci tais nrog ua noj tshuaj tsuag thiab ntxiv cov zaub siav, kis lawv tusyees. Ncuav qe sib tov rau saum, tom qab ntawd sprinkle nrog cheese. Npog lub tais nrog lub hau los yog nrog daim ntawv phuam thiab microwave rau siab rau 8 feeb. Tshem tawm thiab cia sawv ntsug, npog, rau 5 feeb ntxiv.

Cov qhab nia noj haus ib qho kev pab (1/4 ntawm quiche): 249 calories, 55% rog (15 g; 7 g saturated), 13% carbs (8 g), 32% protein (20 g), 356 mg calcium, 1.5 mg hlau, 1 g fiber, 167 mg sodium.

Spicy Egg Salad Wrap

Ua haujlwm 2

Lub sij hawm npaj: 5 feeb

Lub sijhawm ua noj: 12 feeb

4 qe, tawv-boiled thiab peeled

1 tablespoon lub teeb mayonnaise

1/4 teaspoon Dijon mustard

1/8 teaspoon chili hmoov

Ntsev kom saj

1 khob me nyuam mos tshiab arugula, ntxuav thiab ua kom qhuav

2 tag nrho cov nplej tortilla qhwv

1/2 me me liab tswb kua txob, cored, noob thiab txiav mus rau hauv nyias ib daim hlab

Chop lub qe nyob rau hauv ib lub tais thiab ntxiv mayonnaise thiab mustard. Sib tov zoo nrog rab rawg kom txog thaum tag nrho cov khoom xyaw sib xyaw ua ke. Ntxiv kua hmoov thiab ntsev thiab sib tov dua.

Txhawm rau sib sau ua ke txhua qhov qhwv, tso ib nrab ntawm arugula rau ntawm tortilla. Sab saum toj nrog ib nrab ntawm cov qe sib tov thiab kis tusyees hla arugula nrog sab nraum qab ntawm rab diav. Muab ib nrab ntawm tswb kua txob strips rau ntawm lub qe zaub xam lav. Quav tortilla sab mus rau nruab nrab, tom qab ntawd yob ib nrab ntawm tortilla kom deb ntawm koj. Txhawm rau ua haujlwm, txiav txhua qhov qhwv hauv ib nrab ntawm kab pheeb ces kaum.

Cov qhab nia noj haus ib qho kev pab (1 qhwv): 243 calories, 50% rog (13 g; 4 g saturated), 25% carbs (15 g), 25% protein (15 g), 88 mg calcium, 1.7 mg hlau, 10 g fiber, 337 mg ntawm sodium.

Italian-Style Egg Drop Soup

Ua haujlwm 4

Lub sij hawm npaj: 5 feeb

Lub sijhawm ua noj: 5 feeb

Lub teeb no, txaus siab, kua zaub raws cov kua zaub, paub hauv Ltalis li stracciatella, khub qe nrog lwm lub caij nplooj ntoo hlav, nyiam cov noob taum tshiab.

4 khob nonfat, qis-sodium nqaij qaib broth

2 qe loj ntawm chav tsev kub

1/4 khob grated Parmesan cheese

1 tablespoon minced tshiab parsley

1 tablespoon txiv qaub kua txiv tshiab

Ntsev thiab kua txob kom saj

Pinch ntawm nutmeg

1/2 khob shelled tshiab peas

4 tag nrho cov nplej yob

Ncuav nqaij qaib broth rau hauv saucepan thiab coj mus rau ib lub simmer on medium-tsawg tshav kub. Lub caij no, tuav lub qe, Parmesan cheese thiab parsley ua ke hauv lub tais sib xyaw nruab nrab. Siv tus nplawm, ua kom muaj zog sib tov ua ke raws lub moos thiab maj mam ncuav hauv lub qe sib tov. Ntxiv txiv qaub kua txiv, ntsev, kua txob thiab nutmeg. Ntxiv cov taum tshiab thiab ncuav tam sim ntawd rau hauv cov kua zaub tais. Ua hauj lwm nrog cov nplej tag nrho.

Cov qhab nia noj haus rau ib pluas noj (1 khob kua zaub, 1 daim nplej tag nrho): 221 calories, 39% rog (10 g; 1 g saturated), 33% carbs (19 g), 28% protein (16 g), 49 mg calcium, 1 mg hlau, 3 g fiber, 394 mg sodium.

Tshuaj xyuas rau