ʻO nā salakeke Cobb kahi mea maʻamau e komo pū ana i nā ʻōmaʻomaʻo ʻokiʻoki, ka ʻōmato, ka puaʻa, nā hua moa i hoʻolapalapa ʻia, a me ka umauma moa i kālua ʻia. ʻO nā mea ʻai maʻamau ʻē aʻe e pili ana i ka avocado, ka paʻakai uliuli, a me ka vinaigrette māmā.
ʻO ka mea pōʻino, ʻaʻole i hana ʻia nā salakeke a pau. Nui nā salakeke Cobb i hoʻohui ʻia i ke kō, ma ke ʻano maʻamau ka balsamic vinaigrette a i ʻole nā ʻaʻahu salakeke kiʻekiʻe.
Hoʻohui kēia mea hou i ka salakeke Cobb maʻamau i kahi kāhāhā maikaʻi me kahi lole balsamic keto.
ʻO kēia meaʻai saladi kahi hui maikaʻi o ka mea ʻono a me ka ʻono, me ka umauma moa ʻono, nā tōmato cherry, ka avocado, a me ka puaʻa i hui pū ʻia me kahi lole momona maikaʻi ʻole.
ʻO kēia moa Cobb Salad me ka Keto Balsamic Dressing.
- ʻono
- Hoʻopiha.
- ʻoluʻolu.
- ʻOluʻolu
ʻO nā mea nui:
Nā mea hoʻohui koho.
- Pīhi polū.
- ʻO Romus lettuce.
- ʻO Tomato Cherry.
2 Pono Ola o Cobb Salad me Keto Balsamic Dressing
# 1: waiwai i nā momona monounsaturated
Nui nā ʻano momona. A no ka noho olakino, pono ʻoe i kahi liʻiliʻi o kēlā me kēia.
Eia nō naʻe, ʻaʻole maʻalahi ka hoʻokomo ʻana i nā momona momona monounsaturated, e like me nā mea i loaʻa i ka avocado a me ka ʻaila ʻoliva, e hoʻokomo i kāu meaʻai e like me ka momona momona a i ʻole omega-6 fatty acids.
ʻOiai he mea nui ka hui ʻana o nā ʻano momona āpau no ke olakino maikaʻi loa, ʻo ka loaʻa ʻana o nā ʻano liʻiliʻi liʻiliʻi, e like me nā momona monounsaturated a me nā omega-3, hiki ke paʻakikī.
ʻO ka mea pōmaikaʻi, loaʻa i kēia salakeke ʻono ka aila ʻoliva a me nā avocados. A ʻo nā mea ʻelua he kumu maikaʻi loa ia o ka omega-9 monounsaturated fatty acids. ʻOi aku ka kikoʻī, ua kiʻekiʻe lākou i ka waika oleic nona nā waiwai anti-inflammatory a hiki ke hoʻohaʻahaʻa i nā pae o ka protein C-reactive (kahi hōʻailona inflammatory) i loko o kou kino ( 1 ).
Hoʻopili ʻia ka ʻai ʻana i nā momona monounsaturated e like me ka oleic acid me ka emi ʻana o ka pilikia o ka maʻi puʻuwai, ka hahau ʻana, a me nā kumu make a pau ( 2 ).
# 2: hoʻopiha ʻia me ka protein kiʻekiʻe
He aha ke kumu o kekahi mea protein "kiʻekiʻe kiʻekiʻe".?
ʻAe, ʻaʻohe wehewehe FDA i hoʻoponopono ʻia, akā ua ʻae ʻia inā loaʻa i kahi kumu protein nā waikawa amino koʻikoʻi i ka hapa nui, he protein maikaʻi loa ia.
ʻIke ʻia ʻo ia he "pūmua piha."
ʻO nā waikawa amino koʻikoʻi nā pūhui i hiki ʻole i kou kino ke hana iā ia iho. ʻO ia hoʻi, pono ʻoe e loaʻa iā lākou ma o ka meaʻai. Kū aʻe ka umauma moa ma ke ʻano he protein piha, me ka ʻiʻo amino acid a me ka ʻono ʻono ( 3 ) ( 4 ).
E koho i ka moa manuahi no ka ʻoi aku ka maikaʻi o ka micronutrient profile, me ka ʻole o nā hormones.
ʻO ka moa Cobb Salad me Keto Balsamic Vinaigrette
ʻO ka hapa maikaʻi o ka saladi keto ka nui o ka protein a me ka momona. ʻAʻohe hua salakeke haʻahaʻa me ka tofu a me ka ʻaʻahu salakeke ʻono ʻole.
ʻO ka ʻoiaʻiʻo, ʻo kēia balsamic vinaigrette ka hōkū o kēia salakeke moa i hoʻouka ʻia, me ka aila ʻoliva kiʻekiʻe a me ka vīnega balsamic no kahi ʻala.
He ʻono loa ka balsamic vinaigrette, makemake paha ʻoe e hana i kahi ʻāpana ʻē aʻe e mālama ai no hope. Hana maikaʻi me ka salakeke Helene, ka salakeke kauwela me nā tōmato a me ka paʻakai kao, a i ʻole ka saladi Kaisara.
ʻO ka hoʻomākaukau a me ka manawa kuke e like paha me ka nui no ka salakeke. Akā inā ʻoe e hana i ka moa ma mua o ka manawa, e hāʻule ka manawa hoʻomākaukau i kahi o 10 mau minuke ka lōʻihi.
No laila inā pōloli ʻoe, e hopu i ʻelua mau kīʻaha nui a hoʻomaka e hoʻomākaukau i kāu mau meaʻai. ʻO ka manawa e ʻai ai i ka salakeke.
ʻO ka moa moa me ka lole balsamic keto
He kīʻaha nui o ka Cobb Chicken Salad me Balsamic Vinaigrette, Baked Chicken Breast, Blue Cheese, Romaine Lettuce, a me nā mea ʻono hou aku.
- Huina manawa: 35 minutos.
- Nā Hana Hana: 2.
Nā meaʻai
- 1 ka umauma moa kino me ka ʻili ʻole.
- 3 ʻokiʻoki ʻia i ʻoki ʻia i nā hua i hoʻolapalapa ʻia.
- 2 kīʻaha letus romaine.
- 2 kīʻaha letus pata.
- ½ avocado.
- ¼ kīʻaha aniani ʻulaʻula i ʻoki ʻia i ʻāpana.
- ¼ kīʻaha pōpō mozzarella.
- 2 - 3 mau tōmato.
- Ke koho (nā hua sesame ʻeleʻele).
Vinaigrette:
- 2 punetune o ka ʻaila ʻoliva.
- 1 punetune o ka vīnega balsamic.
- ʻO ka wai o 1 lime i ʻoki ʻia.
- ʻO ka paʻakai a me ka pepa ʻeleʻele e ʻono ai.
Nā kuhikuhi
- E puhi mua i ka umu a 190º C / 375º F.
- Ma luna o ka pepa bakena i uhiʻia me ka pepa pepa, e hoʻokomo i ka umauma moa a kāpīpī i ka paʻakai a me ka pepa.
- E hoʻomoʻa no 25-30 mau minuke, a hiki i ka hiki ʻana o ka moa i ka mahana o loko o 75º C / 165º F.
- E puunaue like i ka lettuce, aniani ʻulaʻula, ʻōmato, pōpō mozzarella, hua manu a me ka moa ma nā papa ʻelua.
- E kāpīpī me nā hua sesame koho.
- I loko o kahi kīʻaha liʻiliʻi, hoʻohui i nā mea i hoʻopaʻa ʻia a ninini i ka lole ma luna o ka saladi.
- E lawelawe a hauʻoli!
Nutrition
- Nui ʻāpana: 1.
- Kālā: 573.
- Nā momona: 31,6 g.
- ʻAi-kaloli: 11,5 g (6,5 g upena).
- Kapua: 5 g.
- Kumuʻiʻo: 61 g.
Hoʻopiliʻia nā Palabras: ʻO ka moa Cobb Salad me Balsamic Vinaigrette Recipe.