Ketogenic Shepherd's Pie Recipe

Kek na Shepherd ko kek ɗin makiyayi abinci ne na Irish na gargajiya wanda yawanci wani abu ne sai ƙarancin carbohydrates. An yi sa'a a gare ku, wannan girke-girke yana barin Yukon zinariya da russet dankali don mashed farin kabeji.

Tare da sauƙaƙa ɗaya mai sauƙi, zaku iya jin daɗin wannan abincin ta'aziyya gaba ɗaya mara laifi ba tare da cin abinci mai yawa ba.

Keto Shepherd's Pie shine cikakken abincin dare na mako-mako, kuma yana da kyau idan kun yi amfani da shi azaman ragowar abinci don ci a wasu kwanaki.

Wannan girke-girke na makiyayi shine:

• Zafi
• Ta'aziyya.
• Dadi
• Dadi

Manyan sinadaran sune:

• Mince.
• Farin kabeji.
• Kashi broth.

Abubuwan da aka zaɓa.

• Cheddar cuku.
• Naman broth.
• Kirim mai tsami.

Amfanin lafiyar wannan keto makiyayi kek

Ba tare da alkama ba

Yawancin girke-girke na makiyayi sun haɗa da ɗan ƙaramin fulawa mai amfani duka. Wataƙila ma ba ku gane shi ba, amma idan kuna kula da alkama, cin abincin makiyayi na gargajiya na iya yin illa ga lafiyar ku.

Tabbas, wannan nau'in keto ba wai kawai yana rage yawan carbs a cikin wannan abincin abinci mai daɗi ba, amma ba za ku sami hatsi kowane iri ba a cikin wannan girke-girke.

Cike da sinadaran da ke haɓaka tsarin rigakafi

Shepherd's Pie shine mafi kyawun abinci don lokacin sanyi da watanni na hunturu. Kuma a matsayin kari, wannan girke-girke yana cike da abinci masu haɓaka rigakafi waɗanda zasu iya taimaka muku guje wa gama gari da mura.

A cikin sashen kayan yaji, kuna da Rosemary da thyme. Rosemary shine maganin antioxidant mai ƙarfi wanda ke taimaka wa jikin ku yaƙar damuwa mai ƙarfi wanda zai iya raunana tsarin garkuwar jikin ku. ¹ ).

Kuma thyme, wanda aka yi amfani da shi tsawon daruruwan shekaru a cikin magungunan jama'a, ya ƙunshi mahadi waɗanda suke anti-mai kumburi, antibacterial kuma, a gaba ɗaya, yana ƙarfafa tsarin rigakafi ( ² ) ( ³ ).

Y broth na kashi yana samar da tushen tushen amino acid glycine, wanda ke ba da fa'idodin kiwon lafiya da yawa, gami da anti-mai kumburi, masu kare zuciyada anticancer ( ⁴ ).

Keto Shepherd's Pie

Shin kuna shirye don dafa wannan Abincin Makiyayi mai daɗi da lafiya?

Fara da dumama babban tukunya tare da 5 inci / 2 cm na ruwa da ƙara furen furen ku zuwa kwandon tururi. Cook a kan matsanancin zafi har sai farin kabeji ya yi laushi, kimanin minti 8 zuwa 10.

Yayin da farin kabeji ke dafa abinci, zafi babban skillet kuma ƙara mai ko man shanu da kuke so. Bayan haka, sai a ƙara yankakken albasa, karas, da seleri kuma a dafa tsawon minti uku zuwa biyar.

Da zarar kayan lambu sun yi ƙamshi, za a iya ƙara naman sa, gishiri, barkono, Rosemary, da thyme. Dafa komai akan zafi mai zafi har sai launin ruwan zinari.

Yi preheat tanda zuwa 175ºF/350ºC kuma a shafa kaskon 9-by-13-inch tare da fesa maras sanda ko man shanu mara gishiri.

Ƙara broth na kashi, miya na Worcestershire da manna tumatir a cakuda kayan lambu / nama kuma a motsa da kyau a hade. Da zarar an hade sosai, sai a kashe wuta a bar shi ya dan yi kauri.

A halin yanzu, zubar da farin kabeji da kuma ƙara florets, kirim mai nauyi, kirim mai tsami, da gishiri da barkono zuwa babban saurin blender da gauraya har sai da santsi.

Ƙara cakuda nama a kasan kwanon burodi da kuma zuba "dankalin dankalin turawa" farin kabeji a kan naman kuma santsi gefuna..

Yayyafa cukuwar Parmesan a kan "dankalin dankalin turawa" kuma a gasa na tsawon minti 25-30, har sai gefuna ya fara launin ruwan kasa da ƙwanƙwasa.

Bambance-bambancen girke-girke:

Kuna iya canza kayan lambu da kuka ƙara a cikin kek ɗin makiyayi muddin suna da ƙarancin carbohydrates. Koren wake, Kale, da broccoli sune babban ƙari.

Hakanan zaka iya maye gurbin naman sa da kowane nama da aka yanka. Ana yin pies ɗin makiyayi na gargajiya da naman ɗan rago da aka yanka, amma niƙaƙƙen turkey yana aiki sosai.

Keto Shepherd's Pie

Kuna son wainar makiyayi? Cike da kayan marmari, kayan lambu masu daɗi, naman sa ƙasa, mashed farin kabeji, da kayan yaji, wannan ƙarancin carb, abincin ta'aziyya mara alkama yana da lafiya sosai fiye da girke-girke na asali.

• Lokacin Shiri: 20 minutos.
• Jimlar lokaci: 30 minutos.
• Ayyuka: Kofuna 6.

Sinadaran

• 500 g / 1 fam na naman sa, turkey ko rago.
• 1 shugaban farin kabeji (yanke cikin florets).
• Cokali 1 na man avocado ko man shanu.
• 1 karamin albasa, finely yankakken
• 2 seleri stalks, finely yankakken
• 1 karas, yankakken finely
• 1 ½ teaspoon na gishiri.
• ¾ teaspoon na barkono baƙi.
• 1 teaspoon na Rosemary.
• ½ teaspoon thyme.
• ½ kofin broth na kashi.
• 1 tablespoon na tumatir manna.
• 2 teaspoons Worcestershire miya.
• 85g / 3oz cuku cuku.
• 60 g / 2 oz nauyi kirim mai tsami.
• ½ kofin grated Parmesan cuku.

Umurnai

1. Haɗa babban tukunya tare da ruwa 5 ”/ 2 cm kuma ƙara furen farin kabeji a cikin kwandon tururi. Cook har sai da taushi, kimanin minti 8-10.
2. Yayin da farin kabeji ke dafa abinci, zafi babban skillet kuma ƙara man avocado ko man shanu. Ƙara albasa, karas, da seleri. Cook don minti 3-5 har sai da m. Ƙara naman sa na ƙasa, teaspoon 1 na gishiri, ½ teaspoon na barkono, Rosemary, da thyme. Cook har sai launin ruwan zinari.
3. Yi preheat tanda zuwa 175ºF/350º C kuma a shafa kwanon burodin 22 "x 33" / 9 x 13 cm tare da fesa maras sanda ko man shanu.
4. Ƙara ½ kofin broth, Worcestershire sauce da manna tumatir zuwa gauran nama da kayan lambu. Dama har sai an hade sosai. Kashe wuta kuma bari ya dan yi sanyi don ya yi kauri.
5. Lokacin da farin kabeji ya yi laushi, kashe wuta kuma a zubar. Ƙara dafaffen fulawa, kirim mai nauyi, kirim mai tsami, ½ teaspoon gishiri da ¼ teaspoon barkono zuwa babban blender ko injin sarrafa abinci kuma a gauraya sama har sai da santsi. Lokacin dandana.
6. Ƙara cakuda nama / kayan lambu zuwa kasan kwanon burodi. Zuba farin kabeji puree a kan saman naman kuma santsi gefuna. Yayyafa cuku Parmesan kuma gasa tsawon minti 25-30 har sai gefuna sun fara launin ruwan kasa.

Gina Jiki

• Girman sashi: 1 kofin.
• Kalori: 224.
• Fats: 13 g.
• Carbohydrates: 8g (Tarin: 5 g).
• Fiber: 3 g.
• Protein: 20 g.

Palabras clave: keto makiyayi.