Keto Green Bean Casserole Recipe

ʻO kēia meaʻai keto green bean casserole he gluten free, haʻahaʻa carb, a piha me ka ʻono.

ʻOiai e hana pinepine ʻia ka ʻōpala pīni ʻōmaʻomaʻo maʻamau me ka ʻaila o ka sopa mushroom a hoʻopiha ʻia me nā aniani palai, pono kēia meaʻai i nā meaʻai hou.

A me ka helu kalapona? Loaʻa i kēlā me kēia lawelawe ʻana he 4.1 net carbs.

ʻO kēia ʻano meaʻai Casserole Low Carb Green Bean Casserole:

• Kalima
• ʻono

ʻO nā mea nui:

• ʻO nā pīni ʻōmaʻomaʻo.
• Hupa iwi.
• ʻ .lelo ʻona.

ʻO nā mea ʻē aʻe i koho ʻia:

• Kilima mānoanoa.
• Hupa pipi.
• Parmesan.

Nā Pono Ola o ka Ketogenic Green Bean Casserole

Haʻahaʻa i nā calorie, waiwai i nā meaʻai

He 133 calories wale no ka lawelawe ana o keia Keto Green Bean Casserole, aka, ua hoopiha ia me na mea waiwai nui e like me. ʻulā, pīni ʻōmaʻomaʻo, ʻohi, kāleka y hupa iwi. Hoʻolilo kēia i ka ipu pīni ʻōmaʻomaʻo i kīʻaha ʻaoʻao maikaʻi loa, a inā makemake ʻoe e pālua (a ʻekolu paha) i ka nui o ka lawelawe ʻana, hiki iā ʻoe ke lawelawe ma ke ʻano he kīʻaha nui.

Hoʻopiha ʻia me nā antioxidants

Hoʻopiha ʻia kēia Green Bean Casserole me nā antioxidants mai nā pīni ʻōmaʻomaʻo, kālika, a me nā aniani.

ʻO nā pīni ʻōmaʻomaʻo he kumu maikaʻi loa ia o ka huaora C, ʻaʻole ia he antioxidant wale nō i kou kino, akā he mea koʻikoʻi nō hoʻi ia o ka synthesis collagen ( ¹ ).

Ua noiʻi maikaʻi ʻia nā antioxidants i loko o ke kāleka, me nā hōʻike e kuhikuhi ana i nā pono therapeutic kūpono no ka maʻi cardiovascular, neurological, ka maʻi 'aʻai a me nā maʻi ʻeha ( ² ).

ʻO nā aniani kahi kumu waiwai o ka quercetin, kahi pūhui phytonutrient e komo i ka hana o ka glutathione, kekahi o nā antioxidants ikaika loa i ke kino ( ³ ).

Keto Green Bean Casserole

Makemake kekahi i keto casserole?

No ka hoʻomaka ʻana, e hoʻomoʻa mua i kāu umu i 220º C / 425º F.

A laila, e lawe i ka ipuhao nui a e hoʻolapalapa i nā pīni ʻōmaʻomaʻo a palupalu (e pili ana i 10 mau minuke).

I loko o kahi skillet nui, e hoʻohui i nā haloo, ka ʻalani, ke kāleka, a me ka hulu i kahi ʻeha a hoʻoulu pinepine.

E ho'ēmi i ka wela a hoʻoulu a hoʻonui i ka cheese cream, e hoʻouluulu e hui.

E hoʻokahe i nā pīni ʻōmaʻomaʻo a laila e hoʻohui iā lākou i ka ʻuala mushroom, e hui pū a hui wale.

E hoʻohui i ka hui pīni ʻōmaʻomaʻo i kahi pahu 20 x 20-inihi / 8 x 8 cm a ma luna me ka cheese grated, ka paʻakai moana, a me ka pepa ʻeleʻele.

No ka hoʻopau crunchy, kāpīpī greaves ma luna o ka ipu hao.

E hoʻomoʻa no 10 mau minuke a hiki i ka ʻeleʻele gula.

He mea maʻalahi kēia meaʻai i ka hoʻomaʻamaʻa hou ʻana a ʻoi aku ka maikaʻi o ka ʻono i ka lā aʻe ke hui ʻia nā mea ʻono a pau.

Keto Green Bean Casserole

ʻO Keto Green Bean Casserole Recipe ka meaʻai hōʻoluʻolu maikaʻi loa, ʻo ia ka meaʻai haʻahaʻa (helu kaʻa: 4.1 net), manuahi ʻole, a piha i ka ʻono.

• Huina manawa: 30 minutos.

Nā meaʻai

• 3 mau kīʻaha pīni ʻōmaʻomaʻo hou, ʻokiʻoki i loko o nā ʻāpana liʻiliʻi (hiki iā ʻoe ke hoʻohana i nā pīni ʻōmaʻomaʻo i ʻoki ʻia).
• 2 kīʻaha o nā halo i ʻoki ʻia.
• ¼ ʻoki ʻonika keʻokeʻo.
• 3 - 4 ʻōpala kālika, ʻoki ʻia
• ½ kīʻaha o ka iwi moa.
• 115g / 4oz kilika cheese.
• ½ kīʻaha o ka cheese cheddar grated.
• ʻO ka paʻakai moana a me ka pepaʻeleʻele eʻono.
• ʻO ka ʻili puaʻa i ʻoki ʻia (ke koho).

Nā kuhikuhi

1. E puhi mua i ka umu a 220º C / 425º F.
2. I loko o kahi ipu nui, e hoʻolapalapa i nā pīni ʻōmaʻomaʻo a palupalu (e pili ana i 10 mau minuke).
3. I loko o kahi kīʻaha nui, e hoʻohui i nā haloo, ka aniani, ke kāleka, a me ka hulu i kahi paila a hoʻoulu pinepine.
4. E ho'ēmi i ka wela a hoʻoulu a hoʻonui i ka cheese cream, e hoʻouluulu e hui.
5. E hoʻohui i nā pīni'ōmaʻomaʻo, e hui a hui wale.
6. E hoʻohui i ka hui pīni ʻōmaʻomaʻo i kahi kīʻaha 20 x 20-inihi / 8 x 8 cm a ma luna me ka paʻakai paʻakai, ka paʻakai moana, ka pepa ʻeleʻele, a me nā ʻili puaʻa minced koho.
7. E kālua no 10 mau minuke.

Nutrition

• Nui ʻāpana: 6.
• Kālā: 133.
• Nā momona: 10 g.
• ʻAi-kaloli: 6,3 g (Net: 4,1 g).
• Kapua: 2,2 g.
• Pūnaewele: 6,1 g.