Low Carb Breakfast Sausage Casserole Recipe

Yog tias koj tab tom nrhiav rau qhov sib npaug qab thiab yooj yim-rau-ua pluas tshais, No Sausage thiab Qe Casserole yog rau koj.

Nws yog gluten-dawb, tsis muaj mis nyuj, tsis muaj suab thaj, thiab tau kawg ketogenic.

Txhua yam koj xav tau yog lub casserole, ib lub skillet loj, koj cov khoom xyaw, thiab voila.

Qhov zoo tshaj plaws ntawm daim ntawv qhia no yog qhov casserole no tuaj yeem rov ua kom zoo heev, yog li koj tseem yuav tau noj tshais npaj rau hnub tom ntej.

Daim ntawv qhia noj tshais casserole no yog:

• Qab heev
• Txaus siab.
• Qab heev

Cov khoom xyaw tseem ceeb yog:

• Nqaij npuas sausages.
• Qe.
• Hlais nplej.

Xaiv cov khoom xyaw ntxiv.

• Cheddar cheese.
• Italian sausage.
• Ntsuab dos.

3 Cov txiaj ntsig kev noj qab haus huv ntawm Cov Zaub Mov Noj Zaub Mov Casserole

# 1: Nws yog nplua nuj nyob rau hauv antioxidants

Koj lub cev niaj hnub ntsuas nws cov oxidation cycles nrog antioxidants. Oxidation yog ib qho txheej txheem ntuj tsim los pab kho cov cell tshiab.

Txawm li cas los xij, kev ntxhov siab ntawm lub cev lossis kev xav ntau dhau tuaj yeem ua rau lub cev no ua rau lub cev tsis muaj zog. Thaum qhov no tshwm sim, koj lub cev yuav tsum sib npaug oxidation nrog ntau antioxidants.

Txiv hmab txiv ntoo thiab zaub tshiab yog qhov zoo tshaj plaws ntawm cov tshuaj antioxidants. Spinach, tshwj xeeb, yog qhov zoo ntawm ntau yam tshuaj tiv thaiv antioxidant xws li quercetin, lutein, zeaxanthin, thiab vitamin C.

Hauv ib txoj kev tshawb fawb, cov kws tshawb fawb tau muab cov spinach rau ib pab pawg me ntawm cov neeg tuaj yeem pab dawb rau 16 hnub thiab kuaj nws cov xwm txheej antioxidant. Cov kws tshawb fawb tau pom tias kev noj cov zaub ntsuab nruab nrab ua rau muaj kev tiv thaiv ntau dua los ntawm oxidative DNA puas ( ¹ ).

# 2: Txhawb kev noj qab haus huv metabolism

Noj cov protein kom txaus ntawm kev noj zaub mov ketogenic yog qhov tseem ceeb tsis yog rau koj qhov macronutrient piv, tab sis kuj rau kev noj qab haus huv ntawm koj. metabolism hauv.

Nrog cov qe thiab nqaij npuas muaj nyob rau hauv no noj tshais hnyuv ntxwm casserole, daim ntawv qhia no muab qhov zoo heev ntawm cov protein zoo los pib koj hnub.

Hais txog macronutrients, thaum nws los txog rau kev tswj qhov hnyav, protein yog koj tus phooj ywg zoo tshaj. Tsis tsuas yog nws pab ua kom satiety, tab sis nws kuj ua rau ib yam dab tsi hu ua kev noj haus-induced thermogenesis.

Diet-induced thermogenesis yog ib txoj hauv kev zoo los hais tias koj lub cev hlawv ntau calories thaum koj noj qee yam zaub mov. Los ntawm kev txhim kho koj tus nqi metabolic, cov protein nce koj cov metabolism me ntsis thaum koj haus nws.

Qhov no feem ntau ua rau lub cev hnyav dua, satiety ntau dua, thiab muaj zog ntau dua ( ² ).

# 3: boosts kev tiv thaiv kab mob

Nqaij npuas yog qhov zoo heev ntawm cov ntxhia zinc ( ³ ). Raws li cov ntxhia tseem ceeb, zinc txhawb nqa ntau yam hauv koj lub cev, suav nrog cov metabolism, enzymes, kev loj hlob thiab kev loj hlob, thiab kev tiv thaiv kab mob.

Thaum nws los txog rau koj lub cev tiv thaiv kab mob, muaj cov as-ham zoo los txhawb txhua yam ntawm nws cov haujlwm ntau heev yog qhov tseem ceeb. Yog tias koj tsis muaj zinc, koj yuav tsis tuaj yeem tsim cov tshuaj tiv thaiv kab mob kom zoo, uas tuaj yeem cuam tshuam rau koj lub cev tag nrho ( ⁴ ).

Qhov tseeb, cov menyuam yaus uas tsis muaj zaub mov tsis txaus thiab muaj zinc tsis txaus yog qhov ua rau muaj kev phom sij rau lub neej ua pa thiab mob raws plab ( ⁵ ).

Sausage casserole rau pluas tshais

Qhov no daim ntawv qhia yog incredibly ntau yam. Koj tsis nyiam cov txuj lom lossis zaub? Koj tuaj yeem ntxiv koj tus kheej thiab hloov pauv.

Koj tuaj yeem sim ua kom nws tag nrho nrog qee qhov muaj zog cheddar cheese, kua txob liab, lossis cov txuj lom sib txawv ntawm koj xaiv.

Sausage casserole rau pluas tshais

Nrhiav noj tshais yooj yim? No Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Mov

• Lub sij hawm ua noj: 25 minutos.
• Lub sijhawm tag nrho: 40 minutos.
• Kev Ua Tau: 8 siv.

Cov khoom xyaw

• 500 g / 1 lb minced nqaij npuas sausage.
• 12 lub qe loj.
• 2 khob ntawm nceb.
• 1 dos me me (thinly sliced ​​​​).
• 1 tablespoon ntawm txiv roj roj.
• 4 khob ntawm spinach.
• 1 1/2 teaspoon ntsev.
• 1/2 teaspoon dub kua txob.
• 1 teaspoon qhuav sage.
•  Pinch ntawm liab kua txob flakes.
• Pinch ntawm qhuav cloves.
• Pinch ntawm qhuav marjoram.

Lus Qhia

1. Preheat qhov cub kom 175ºF / 350ºC thiab npog lub 22 "x 33" / 9 x 13 cm ci tais nrog cov tshuaj tsis yog nplaum lossis butter. Muab tso tseg.
2. Tshav kub lub lauj kaub loj tshaj nruab nrab kub thiab ntxiv cov roj txiv roj. Ntxiv sliced ​​​​dos thiab nceb, sauté rau 5-6 feeb kom txog thaum muag muag. Ntxiv cov hnyuv ntxwm, dos hmoov, 3/4 teaspoon ntsev, 1/4 teaspoon kua txob, thiab ntxiv seasonings (sage, marjoram, cloves, liab kua txob flakes). Sib tov zoo thiab ua noj kom txog thaum cov nqaij browned. Ntxiv cov tws spinach los yog arugula, txiv lws suav thiab ua noj rau 3-4 feeb ntxiv. Ncuav qhov sib tov rau hauv ib lub tais ci npaj.
3. Ntxiv cov qe mus rau ib lub tais loj los yog blender. Ntxiv cov ntxiv teaspoon ntsev thiab 1/4 teaspoon ntawm kua txob.
4. Sib tov lub qe sib tov kom txog thaum foamy. Ncuav tshaj cov zaub thiab nqaij sib tov. Ci rau 25-30 feeb kom txog thaum cov npoo yog xim av xim av thiab qhov chaw nruab nrab.

Khoom noj khoom haus

• Qhov loj me: 1 pab
• Cov calories: 192.
• Cov rog: 13 g.
• Carbohydrates: 2 g (1 g net).
• Fiber ntau: 1 g.
• Cov protein ntau: 14 g.

Keywords: Noj tshais casserole daim ntawv qhia.