Keto Chicken Tikka Masala Recipe in 30 Minutes

ʻO ka moa tikka masala kekahi o nā kīʻaha India kaulana loa ma ke Komohana. Hāʻawi ʻia ka meaʻai kuʻuna me ka laiki a me ka berena naan e kōkua i ka hoʻomaʻamaʻa ʻana i ka ʻono ʻono.

Eia nō naʻe, ʻaʻole wehe wale kēia ʻano keto i nā kalapona mai ka ʻuala, hoʻopau pū kekahi i ka naan kiʻekiʻe a me ka laiki. Ma ka hana ʻana pēlā, ʻo kēia tikka masala he 100% gluten manuahi ʻole.

Inā makemake ʻoe i ka waiu ʻole, e hoʻololi wale i ka ʻaila kaumaha me ka ʻaila niu a i ʻole ka waiu niu.

ʻO kēia meaʻai moa tikka masala:

  • ʻono
  • Hooluolu.
  • ʻOluʻolu
  • ʻona.

ʻO nā mea nui:

Nā Pono Pono:

  • Turmeric.
  • Kāleka.
  • ʻO ka coriander hou

3 Pono Ola o keia moa Tikka Masala

# 1: kākoʻo i ka pohō kaumaha

ʻO ka moa kahi kumu maikaʻi o ka protein, kahi mea koʻikoʻi i ka mālama ʻana a me ka mālama ʻana. Inā makemake ʻoe e lilo i ke kaumaha a kūkulu i ka ʻiʻo, pono ka loaʻa ʻana o ka protein kūpono. Hāʻawi pū ʻo Protein i kahi hopena satiety i hoʻonui ʻia, e kōkua ana iā ʻoe e piha a māʻona no ka lōʻihi ( 1 ).

Hāʻawi pū kēia moa keto tikka masala i kekahi mea huna no nele i ka kaumaha: Ka wai niu.

Hōʻike ka noiʻi ʻana i ka ʻai ʻana i ka momona niu ke kōkua i ka hōʻemi ʻana i ka pōʻai pūhaka. Ma kahi noiʻi, hāʻawi ka poʻe noiʻi i ka ʻaila niu manawaleʻa no ʻehā pule a ana i ko lākou pūhaka ma mua a ma hope.

Ma hope o ʻehā pule, ua hōʻike ka poʻe manawaleʻa i ka hōʻemi nui ʻana o ka pūhaka, ʻike ʻia kēia i nā kāne manawaleʻa ( 2 ).

ʻO nā MCT (medium chain triglycerides) i loko o ka ʻaila niu ke kōkua i kēia hopena hoʻemi kaumaha. Hōʻike nā noiʻi hiki i nā MCT ke kōkua i ka pale ʻana i kou ʻai a hiki ke hoʻonui i ka puhi momona ( 3 ) ( 4 ).

# 2: hoʻomaikaʻi i ka ʻai ʻana

Hoʻopiha ʻia kēia ʻano moa tikka masala me nā mea ʻala e hoʻomaikaʻi ai i ka ʻai ʻana. ʻO ka ke alohaʻO ka kumini a me ka coriander he mau mea hoʻonui i ka hoʻoheheʻe ʻana e hoʻomaikaʻi ai i kēia kīʻaha no ka poʻe me ka nawaliwali o ka digestion.

ʻIke ʻia ʻo Ginger no kona hiki ke hoʻomaha i ka ʻai ʻana. ʻO kaʻoiaʻiʻo, inu pinepine nā wāhine hāpai i ke kī kīʻaha no ka lanakilaʻana i ka maʻi kakahiaka ma muli o ka hāpaiʻana ( 5 ).

Eia hou, hiki i ka ʻai ke kōkua i ka ʻai ʻana ma o ka hoʻomaikaʻi ʻana i ka manawa transit o ka meaʻai. Ua hōʻike ʻia kekahi haʻawina e hoʻomaikaʻi ka hoʻonui ʻia ʻana o ka ʻōpū ma ka 50% ( 6 ).

Ua hoʻohana pū ʻia me ka ginger, cumin, a me ka coriander no nā kaukani mau makahiki i ka moʻomeheu India kuʻuna e hoʻomaikaʻi i ka ʻai ʻana. Hōʻike nā noiʻi hiki i kēia mau mea ʻala wela ke hoʻopilikia i ke olakino digestive ma o ka hoʻomaikaʻi ʻana i ka hana enzyme a me ka hoʻonui ʻana i ka hoʻokuʻu ʻana o ka bile mai ke ake. 7 ) ( 8 ).

# 3: hoʻolalelale i ka pae koko koko maikaʻi

ʻO ka hahai ʻana i ka ʻai ketogenic kekahi o nā ala ikaika loa e hoʻoponopono ai pae koko koko no ka mea, ke pale nei ʻoe i nā meaʻai e hoʻoulu ai i ke kō a i ʻole ka spike.

Eia nō naʻe, ʻo ke kaulike ʻana i kou pae kō koko he hana i loko a me kahi hana ma waho. ʻO ia hoʻi, ʻo ka nānā ʻana i ke kiʻekiʻe o ke kō koko ma ka nānā ʻana i kāu mea e ʻai ai, ʻaʻole wale ke ala e mālama ai i ka pane ʻana o ka glucose koko maikaʻi loa.

ʻO kekahi ʻāpana koʻikoʻi like ʻole o ka puʻupuʻu koko koko ka hānai ʻana i nā ʻōpū a me nā ʻiʻo i kuleana no ka hoʻoili ʻana i nā carbohydrate.

ʻO nā aniani kahi kumu waiwai o ka mea kanu hui quercetin. Ma waena o nā pono ʻē aʻe he nui, ua hōʻike ʻia ka quercetin i ka hiki ke antidiabetic ma o ka hoʻomaikaʻi ʻana i ka hana o kou ʻōpū liʻiliʻi, pancreas, adipose tissue, a me ka ate ( 9 ).

Hōʻike pū ka noiʻi e loaʻa paha i nā aniani ka hopena hoʻohaʻahaʻa i ke koko i ka maʻi diabetes type 1 a me type 2 ( 10 ).

Keto Chicken Tikka Masala i 30 mau minuke

Makemake ʻoe i kahi meaʻai India ʻono?

He mea ʻono a maʻalahi kēia ʻano moa ʻo tikka masala haʻahaʻa no ka ʻaina ahiahi o ka lā pule. ʻO ka marinade, nā meaʻala a me nā mea kanu i piha i kaʻono a hana i kahi meaʻai momona a mehana.

Hiki ke hana ʻia kēia meaʻai i loko o ka ipuhao koke a i ʻole ka kuke lohi, akā ʻaʻohe mea e hoʻohālikelike i ka kuke ʻana ma ke ʻano skillet kuʻuna.

  • Ka Hoʻomoe: 10 minutos.
  • Huina manawa: 30 minutos.
  • Nā Hana Hana: 5.

Nā meaʻai

  • 4 ʻūhā moa, ʻoki ʻia i ʻāpana liʻiliʻi.
  • ½ kīʻaha o ka ʻaila niu a i ʻole ka yogurt Greek nonfat.
  • 1 punetune o ka garam masala.
  • . ʻOki onion.
  • 2 bele, ʻoki ʻia.
  • 1½ kīʻaha kilika kaumaha.
  • ½ kīʻaha kīʻaha keto-safe tomato sauce.
  • 1 teaspoon o ka pepaʻeleʻele.
  • 1 teaspoon o ka paʻakai kai.
  • 1 teaspoon o ka kumine lepo.
  • 1 teaspoon o ka ʻaʻahu.
  • 1 teaspoon ka pauka chili.
  • 1 teaspoon o ka coriander.
  • 1 teaspoon paprika puhi.
  • 1 teaspoon kālika pauka.

Nā kuhikuhi

  1. I loko o kahi kīʻaha nui, e hoʻohui i ka moa, ka ʻaila niu a i ʻole ka yogurt, a me ka garam masala a hui ʻia a hui ʻia.
  2. ʻOiai e hoʻomoʻa ʻia ka moa, e hoʻohui i ka ʻaila ʻokiʻoki a me ka pepa bele i kahi skillet nui ma luna o ka wela wela a e kuke no 3 mau minuke.
  3. E hoʻohui i ka moa i ka skillet a e kuke no 10 mau minuke, e hoʻoulu i kekahi manawa.
  4. E hoʻohui i ke koena o nā meaʻai i kahi blender kiʻekiʻe, e paʻi i ka wikiwiki a hiki i ka hui wale.
  5. E ninini i nā mea i loko o ka skillet a kuke, uhi ʻia, no 14-16 mau minuke, a i ʻole a hiki i ka moa i ka wela o loko o 75º C / 165º F.
  6. E lawelawe me ka ʻaoʻao o ka laiki puaʻala a i ʻole ka pua puaʻa mahu.

Nutrition

  • Kālā: 469.
  • Nā momona: 43,3 g.
  • ʻAi-kaloli: 7.3 g (Net: 4.2 g).
  • Kapua: 3,1 g.
  • Kumuʻiʻo: 18,8 g.

Hoʻopiliʻia nā Palabras: moa keto tikka masala.

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