Muaj tseeb koj twb paub cov zaub mov uas tsis muaj carb: Yog tias tsis yog, koj tuaj yeem pib los ntawm kev sim ua taub dag spaghetti, lossis cov zood nrog koj nyiam pasta sauce thiab txawm tig lub zucchini rau hauv lasagna. Tab sis daim ntawv qhia tsawg carb mac thiab cheese?
Zoo li ntau pasta lwm txoj Tsawg-carb, qis-carb mac thiab cheese koom nrog hloov cov zaub mov rau macaroni noodles.
Nyob rau hauv daim ntawv qhia Cauliflower Macaroni thiab Cheese, koj yuav muab cov zaub qhwv roasted nrog cov cheese cheese rau gluten-dawb thiab keto twist ntawm cov zaub mov classic. Tab sis tsis zoo li tus thawj, cov zaub mov no tuaj nrog tsuas yog 6 grams ntawm cov carbs ib zaug.
Lub secrets ntawm cauliflower mac thiab cheese
Tus yuam sij ua kom qab mac thiab cheese yog cov ntses. Rau daim ntawv qhia no, koj yuav siv peb hom cheese, ntxiv rau hnyav cream, ua kom tuab, clumping sauce uas cov zaub qhwv tuaj yeem nqus tau.
Ua kom cov cheese sauce, koj yuav xav tau 125 ooj / 4 g ntawm fontina cheese thiab muaj zog cheddar cheese, ntxiv rau 60 ooj / 2 g ntawm cream cheese. Muab cov cheeses nrog ib khob hnyav cream, paprika, ntsev, thiab freshly av dub kua txob nyob rau hauv ib tug loj saucepan tshaj medium tshav kub.
Thaum lub sauce simmers, txiav lub cauliflower rau hauv florets thiab boil kom txog thaum kev sib tw. Thaum cov ntses yog du thiab cov cauliflower florets siav, muab ob qho tib si rau hauv ib lub tais ci. Muab cov tais ci tso rau hauv qhov cub uas tau preheated rau 190º C / 375º F.
Thaum koj nyiam zaub mov txawv los ntawm macaroni nrog cheese tuaj yeem suav nrog crunchy topping xws li fabkis kib y mov ci, Ob qho ntxiv no tsis tsim nyog ua rau lawv qis carb.
Yog hais tias koj xav tau me ntsis ntxiv kev ntxhib los mos, xav txog shredding pieces ntawm tocino o ntsuab dos ntawm. Los yog koj tuaj yeem ua rau cov grated Parmesan cheese rau saum rau ib qho ntxiv cheesy crunch.
Cov mis nyuj puas tso cai rau noj ketogenic?
El cheese Nws yog ib qho khoom noj keto ntau thiab ua lub luag haujlwm tseem ceeb hauv daim ntawv qhia no.
Nrog plaub hom mis nyuj nrog rau cov mac thiab cheese, tej zaum koj yuav xav tsis thoob: "Puas yog mis nyuj ketogenic? Cov lus teb yooj yim yog yog, tab sis nrog ob peb caveats.
Ketogenic mis nyuj xaiv
Cov mis nyuj, zoo li lwm yam khoom siv tsiaj, yuav tsum yog qhov zoo tshaj plaws uas koj tuaj yeem them taus. Xaiv cov khoom noj siv mis uas siv cov nyom nyom thaum twg ua tau, zam cov khoom noj uas tsis muaj rog lossis tsis muaj rog.
Cov khoom noj mis nyuj zoo li butter, la hnyav whipping cream (los yog cream tshiab), hnyav cream thiab ghee Lawv muaj roj ntau thiab xoom carbohydrates, ua rau lawv zoo tagnrho rau cov khoom noj ketogenic.
Cov khoom noj mis kom tsis txhob muaj keto
Qee hom mis nyuj tsis haum rau kev noj haus keto. Mis, tag nrho, skimmed los yog semi-skimmed nrog rau cov mis nyuj condensed muaj nruab nrab mus rau ntau cov carbohydrates, feem ntau yog vim lawv cov ntsiab lus siab ntawm qab zib. (Ib khob mis nyuj muaj ntau tshaj 12 grams carbohydrates.)
Thaum koj siv cov mis nyuj hauv keto zaub mov txawv, zoo li cov zaub mov uas tsis muaj carb cauliflower macaroni, zam cov khoom noj mis nyuj uas muaj lactose siab. Hloov hnyav los yog nruab nrab qab zib rau cov mis nyuj thaum twg los tau, los yog butter rau ghee yog tias koj rhiab heev rau lactose.
Cauliflower cov txiaj ntsig kev noj qab haus huv
La pob zaub paj Nws yog ib qho khoom muaj nyob rau hauv cov zaub mov keto ua tsaug rau nws ntau yam. Ua tau mashed qos yaj ywm, Pizza loj y mov, thiab tam sim no nws yog cov khoom xyaw tseem ceeb hauv daim ntawv qhia no cheesy cauliflower.
Nov yog qee cov txiaj ntsig kev noj qab haus huv ntawm cov zaub cruciferous no:
# 1 nws tau ntim nrog cov vitamins
Cauliflower yog nplua nuj nyob rau hauv vitamin C thiab muab ntau tshaj 70% ntawm cov nqi txhua hnub hauv ib khob xwb. Tib neeg lub cev tsis muaj peev xwm tsim cov vitamin C ntawm nws tus kheej, yog li nws yog ib qho tseem ceeb uas koj yuav tsum ntxiv cov khoom noj rau koj cov zaub mov uas yog ib qho tseem ceeb ntawm cov vitamin no uas txhawb kev tiv thaiv kab mob.
Qhov dej-soluble vitamin no yog lub luag haujlwm rau ntau yam txheej txheem hauv lub cev, suav nrog kev kho cov ntaub so ntswg, kev nqus hlau, thiab txo qis LDL roj cholesterol.Malo"( 1 ) ( 2 ).
Cauliflower kuj muaj vitamin K, uas pab tiv thaiv cov ntshav txhaws, pab tswj lub hlwb kom zoo, tsim cov pob txha, thiab noj qab haus huv metabolism. Vitamin K kuj tseem paub los txhim kho pob txha noj qab haus huv thiab tswj kev noj qab haus huv ntawm cov leeg pob txha ( 3 ).
#2 Nws tuaj yeem pab txo qis kev pheej hmoo ntawm mob qog noj ntshav
Cruciferous zaub xws li zaub qhwv tau pom tias yuav ua rau qeeb kev loj hlob ntawm cov qog nqaij hlav cancer ( 4 ). Yuav ua li cas? Cruciferous zaub yog nplua nuj nyob rau hauv glucosinolates, ib tug sulfur-muaj compound uas tau pom tias yuav ua rau qeeb cov qog nqaij hlav ( 5 ).
Dab tsi ntxiv, kev noj ntau ntawm cov zaub cruciferous xws li zaub paj tau pom tias yuav txo qis kev pheej hmoo ntawm mob ntsws thiab mob qog noj ntshav, tshwj xeeb ( 6 ).
#3 Pab tiv thaiv kab mob
Qhov mob nws yog ib qho ntawm cov hauv paus ntsiab lus ntawm ntau yam kab mob. Cruciferous zaub xws li zaub paj yog nplua nuj nyob rau hauv antioxidants. Cov antioxidants no, tshwj xeeb tshaj yog beta-carotene thiab quercetin, pab txo oxidative kev nyuaj siab thiab boost lub cev tiv thaiv kab mob ( 7 ).
Ua daim ntawv qhia no rau koj
Ib qho zoo tshaj plaws txog kev ua noj: koj hloov khoom kom koj cov zaub mov saj raws nraim li koj nyiam.
Koj tuaj yeem ua raws li daim ntawv qhia no raws li tau hais tseg, lossis koj tuaj yeem sim thiab muaj kev lom zem nrog nws. Nov yog qee txoj hauv kev uas koj tuaj yeem pib ua cov zaub xam lav no mac thiab cheese daim ntawv qhia koj tus kheej:
- Siv cov cheese sib txawv: sab saum toj nrog Parmesan cheese los yog hloov fontina rau mozzarella.
- Ntxiv qee cov tshuaj ntsuab thiab txuj lom: Sprinkle nrog ib tug pinch ntawm cayenne kua txob rau ib tug tshwj xeeb kov, los yog ntxiv me ntsis qhuav dill, parsley, los yog dub kua txob.
- Ua rau saum crispy: sprinkle nqaij npuas rinds on to top es tsis txhob Mov ci, los yog ntxiv ob peb daim ntawm nqaij npuas kib rau smoky, flavorful tiav.
- Tsim ib co complexity: Muab ib qho me me ntawm Dijon mustard rau hauv cheese sauce rau ib qho kev nplua nuj, ntau qhov tsw.
- Siv qej hmoov: Tom qab steaming lub cauliflower, sprinkle ib co qej hmoov rau ntawm me me florets ntxiv tsw thiab as-ham.
- Siv lwm cov zaub: Koj tsis tas yuav siv cov zaub paj xwb. Sim ua ib co mac thiab cheese siv es tsis txhob ntawm cauliflower, broccoli.
Txawm hais tias qhov no yog koj thawj zaug sim ua keto version ntawm ib qho ntawm koj nyiam thaum yau cov tais diav, muaj kev lom zem hauv chav ua noj thiab muaj tswv yim.
Txaus siab rau macaroni thiab cheese thiab cauliflower
Sib nrug los ntawm cov khoom noj muaj txiaj ntsig ntawm cov zaub mov no, kev sib xyaw ua ke ntawm peb yam sib txawv ntawm cov cheese thiab qhov sib ntxiv ntawm cov nplaum hnyav muab nws cov nplua nuj thiab creamiest zoo nkauj.
Qhov no yog cov khoom noj khoom haus zoo tshaj plaws uas yuav cia koj nyob hauv ketosis, txaus siab rau koj txoj kev xav rau cov nplej zom thiab muab ntau yam kev noj haus uas koj tuaj yeem xav zoo txog.
Cov paj laum macaroni no tau npaj txhij hauv tag nrho lub sijhawm ntawm 40 feeb xwb thiab yuav tsis ua rau koj cov ntshav qab zib nce siab li cov zaub mov txawv. Txaus siab rau nws ua ib sab lossis sab saum toj nrog cov protein kom ua tiav pluas noj.
Tsawg Carb Macaroni thiab Cheese thiab Cauliflower
No Ci Keto Macaroni thiab Cheese Cauliflower Casserole yog qab, yooj yim ua, thiab tsis tshua muaj carbs.
- Lub sijhawm tag nrho: 30 feeb
- Kev Ua Tau: 3 khob
- Qeb: Khoom Tuaj
- Chav ua noj: Americana
Cov khoom xyaw
- 225 g / 8oz hnyav cream
- 115 g / 4 oz muaj zog cheddar cheese (grated)
- 115 g / 4 oz fontina (grated)
- 60 g / 2 oz cream cheese
- 1 rab ntsev ntsev
- 1/2 diav kua txob dub
- 1 1/4 teaspoon paprika
- 1 lub taub hau loj ntawm cauliflower
Lus Qhia
- Preheat qhov cub kom 190ºF / 375ºC thiab npog lub 20 "x 20" ci phaj nrog butter los yog tshuaj tsuag tsis muaj nplaum.
- Txiav lub cauliflower rau hauv me me 1,5 mus rau 2 cm pieces. Steam rau 4-5 feeb kom txog thaum kev sib tw xwb. Tshem tawm ntawm tshav kub thiab ntws zoo. Pat qhuav nrog daim ntawv ua noj. Muab tso tseg.
- Nyob rau hauv ib lub me me saucepan, muab cov qaub cream hnyav, cheese, cream cheese, ntsev, kua txob, thiab paprika. Tshav kub tshaj nruab nrab kub kom txog thaum tus. Sib tov zoo.
- Ntxiv cov cauliflower rau cheese sib tov thiab do.
- Ncuav rau hauv ib lub tais ci thiab ci rau 25-30 feeb kom txog thaum lub sab saum toj yog xim av xim av thiab bubbly.
Khoom noj khoom haus
- Qhov loj me: 1/2 khob
- Cov calories: 393
- Cov rog: 33 g
- Hydrates ntawm Cov pa roj carbon monoxide : 10 g
- Fiber ntau: 4 g
- Cov protein ntau: 14 g
Keywords: keto cauliflower mac thiab cheese