Keto mai cin ganyayyaki frittata girke-girke

Abu daya da muke ji akai-akai a cikin al'umma keto Yaya 'yan zaɓuɓɓuka ne don abincin karin kumallo.

Yawancin mutane suna komawa zuwa cin naman alade da kwai a kowace safiya, wanda ke haifar da maimaita abinci wanda zai iya sa mutane suyi watsi da salon rayuwa maras nauyi.

Maimakon samun gundura da karin kumallo, yaya game da gwada wani madaidaicin ma'auni mai ma'ana mai yawa akan shirin ku na yau da kullun?

Ba wai kawai wannan zai sabunta tsarin abincin safiya mai ban sha'awa ba, zai iya adana lokaci mai yawa. Frittatas suna da sauƙin yin kuma kyakkyawan zaɓi mai sauƙi wanda zaku iya shirya yayin karshen mako don samun sauƙin samuwa duk tsawon mako. Wannan shine manufa ga waɗanda ke da ɗan gajeren lokaci koyaushe kuma suna da jadawalin safiya.

Dalilan shirya karin kumallo:

1. rage damuwa daga batun karin kumallo.
2. ajiye lokaci da kudi.
3. taimaka muku ci gaba da cin abincinku.
4. damar don ƙarin kerawa tare da abinci.

Wani babban fa'idar wannan karin kumallo frittata shine cewa an ɗora shi da shi kayan lambu Suna samar da yawancin bitamin, ma'adanai, fiber, da abubuwan gina jiki waɗanda jikinmu ke buƙatar yin aiki da kyau. Gabaɗaya, muna ganin rashin amfani da kayan lambu a tsakanin mutane da yawa akan abinci na ketogenic, kuma sau da yawa muna ganin irin waɗannan mutane suna gunaguni game da abubuwa kamar maƙarƙashiya, zawo, da rashin daidaituwa na electrolyte. Ba za ku yi tunanin cewa kawai ƙara ganye a cikin abincinku na iya yin bambanci ba, amma mutane za su yi mamakin yadda za su ji daɗi sosai tare da ƙarin ƙarancin abincin ganyayyaki.

Zai zama babban ra'ayi don yin tunani game da kayan lambu na ku lokaci-lokaci kuma. Nemo kayan lambu masu girma a cikin gida hanya ce mai ban sha'awa don raya wannan jita-jita duk shekara da haɓaka microbiome ɗin ku. Hakanan zaka iya canza kayan lambu cikin sauƙi don dacewa da takamaiman buƙatunku da abubuwan da kuke so. Ba fan na Red barkono? Yaya game da koren barkono? Kuna so namomin kaza? Jin kyauta sanya su anan kuma. Hasashen ku shine iyaka tare da kayan lambu abin da kuka zaɓa da kuma fa'idar canza su shine nau'ikan dandano iri-iri.

Keto mai cin ganyayyaki frittata girke-girke

Ajiye lokaci kowane mako shirya abinci tare da wannan nishadi akan tsarin yau da kullun na kwai mai ban sha'awa tare da wannan haske, mai cin ganyayyaki na lokaci-lokaci keto frittata.

• Lokacin Shiri: 10 minutos.
• Lokacin dafa abinci: 35 minutos.
• Jimlar lokaci: 45 minutos.
• Ayyuka: Guda 8.
• Category: Karin kumallo.
• Kayan abinci: Italiyanci.

Sinadaran

• 2 matsakaici zucchini (yankakken yankakken).
• 1 babban karas (yankakken yankakken).
• 1 babban barkono barkono ja (yankakken yankakken).
• Jajayen albasa 1 babba (yankakken yankakken).
• 1 babban eggplant (finely peeled).
• 1 kofin yankakken zaitun.
• 1 teaspoon tafarnuwa (finely minced).
• 1/3 kofin sabo ne faski (finely yankakken).
• 3 tablespoons na man zaitun.
• 1 1/2 teaspoon gishiri.
• 1/2 teaspoon barkono.
• 16 manyan dukan qwai.
• 1/2 teaspoon na Mutanen Espanya paprika.

Umurnai

1. Yi preheat tanda zuwa 175ºF / 350º C. Gashi gefe da kasan kwanon rufi 22-inch / 9 cm tare da man shanu ko ghee, man kwakwa, ko fesa mara sanda. A ajiye gefe.
2. Add cokali 2 na man zaitun, nikakken tafarnuwa, teaspoon 1/2 na gishiri, teaspoon 1/4 na barkono, da yankakken faski a cikin ƙaramin kwano. Mix har sai kawai a hade. A ajiye gefe.
3. A kan zafi kadan, ƙara sauran cokali na man zaitun zuwa matsakaiciyar skillet. Ƙara albasa da barkono barkono na tsawon minti 5-6 har sai da taushi. Kashe wutar ka ajiye a gefe.
4. Fara fara shimfiɗa skillet tare da kayan lambu da kuma cakuda man zaitun / ganye ta hanyar ƙara yankakken zucchini a ƙasa. A goge tare da cakuda man zaitun / faski / tafarnuwa. Ƙara karas ɗin ku, sake yada tare da cakuda. Ƙara albasa da barkono mai sauté, yada tare da cakuda. Ƙara sliced ​​​​aubergine, yada tare da sauran cakuda.
5. Yayyafa da yankakken zaitun.
6. A cikin babban kwano, blender, ko mahaɗa, ƙara ƙwai, paprika, sauran gishiri, da barkono. Haɗa sama har sai ya yi laushi. Zuba cakuda akan kayan lambu.
7. Gasa na tsawon minti 40 har sai launin ruwan zinari a saman kuma gefuna sun dan yi laushi daga sassan kwanon rufi. Idan ya fara launin ruwan kasa da sauri, rufe kwanon rufi da foil na aluminum bayan minti 25-30.

Gina Jiki

• Girman sashi: guda 1.
• Kalori: 286.
• Fats: 23 g.
• Carbohydrates: 7 g.
• Protein: 13 g.

Palabras clave: keto mai cin ganyayyaki frittata girke-girke.