Shepherd's pie lossis shepherd's pie yog ib txwm Irish tais uas feem ntau yog txhua yam tab sis qis hauv carbohydrates. Luckily rau koj, daim ntawv qhia no tshem tawm Yukon kub thiab russet qos yaj ywm rau mashed cauliflower.
Nrog ib qho kev hloov pauv yooj yim, koj tuaj yeem txaus siab rau cov khoom noj khoom haus no kom tsis txhob muaj kev txhaum los ntawm kev noj ntau cov carbohydrates.
Keto Shepherd's Pie yog ib pluas noj hmo zoo kawg nkaus, thiab nws kuj qab qab heev yog tias koj siv cov khoom seem noj rau lwm hnub.
Daim ntawv qhia zaub mov no yog:
- Kub.
- Kev nplij siab.
- Qab heev
- Qab heev
Cov khoom xyaw tseem ceeb yog:
- Mince.
- Cauliflower.
- Cov pob txha.
Xaiv cov khoom xyaw.
- Cheddar cheese.
- Nqaij broth.
- Qaub cream.
Cov txiaj ntsig kev noj qab haus huv ntawm keto tus tswv yug yaj lub ncuav qab zib
Yog tsis muaj gluten
Feem ntau tus tswv yug yaj cov ncuav qab zib muaj xws li me me ntawm cov hmoov nplej tag nrho. Tej zaum koj yuav tsis tau paub txog nws, tab sis yog tias koj hnov qab gluten, noj cov khoom noj yug yaj ib txwm ua rau koj noj qab haus huv.
Tau kawg, qhov keto version no tsis tsuas yog txo cov carbs hauv cov zaub mov qab qab no, tab sis koj yuav tsis pom cov cereals ntawm txhua yam hauv daim ntawv qhia no.
Ntim nrog cov khoom xyaw uas txhawb kev tiv thaiv kab mob
Shepherd's Pie yog cov zaub mov zoo tshaj plaws rau lub caij nplooj ntoos zeeg thiab lub caij ntuj no. Thiab raws li ib qho ntxiv, daim ntawv qhia no tau ntim nrog cov khoom noj tiv thaiv kab mob uas tuaj yeem pab koj kom tsis txhob muaj mob khaub thuas thiab mob khaub thuas.
Hauv chav ua txuj lom, koj muaj rosemary thiab thyme. Rosemary yog ib qho muaj zog antioxidant uas pab koj lub cev tiv thaiv oxidative kev nyuaj siab uas tuaj yeem ua rau koj lub cev tsis muaj zog ( 1 ).
Thiab thyme, uas tau siv ntau pua xyoo nyob rau hauv pej xeem cov tshuaj, muaj cov tebchaw uas yog anti-inflammatory, antibacterial thiab, feem ntau, txhawb kev tiv thaiv kab mob ( 2 ) ( 3 ).
Y pob txha muab ntau qhov chaw ntawm cov amino acid glycine, uas muab ntau cov txiaj ntsig kev noj qab haus huv, suav nrog kev tiv thaiv kab mob, tiv thaiv lub plawvthiab anticancer ( 4 ).
Keto Shepherd's Pie
Koj puas npaj ua noj no qab thiab noj qab nyob zoo Shepherd's Pie?
Pib los ntawm cua sov lub lauj kaub loj nrog 5 ntiv tes / 2 cm dej thiab ntxiv koj cov paj ntoo paj rau hauv lub pob tawb steamer. Ua noj tshaj li nruab nrab-siab kub kom txog thaum zaub qhwv yog kev sib tw, txog 8 mus rau 10 feeb.
Thaum lub cauliflower ua noj, sov lub lauj kaub loj thiab ntxiv cov roj los yog butter ntawm koj xaiv. Tom ntej no, ntxiv diced dos, carrots, thiab celery thiab ua noj rau peb mus rau tsib feeb.
Thaum cov zaub muaj ntxhiab, koj tuaj yeem ntxiv cov nqaij nyug av, ntsev, kua txob, rosemary, thiab thyme. Ua txhua yam tshaj nruab nrab kub kom txog thaum Golden xim av.
Preheat qhov cub kom 175ºF / 350ºC thiab npog lub 9-los-13-nti saucepan nrog cov tshuaj tsuag tsis yog los yog tsis ntsev.
Ntxiv cov pob txha broth, Worcestershire ntses thiab txiv lws suav muab tshuaj txhuam rau cov zaub / nqaij sib tov thiab do zoo kom sib tov. Thaum sib tov zoo, tua lub tshav kub thiab cia nws txias me ntsis kom thicken.
Lub caij no, ntws lub cauliflower thiab ntxiv cov florets, hnyav cream, cream cheese, thiab ntsev thiab kua txob mus rau lub siab ceev blender thiab sib tov kom txog thaum tus.
Ntxiv cov nqaij sib tov rau hauv qab ntawm lub tais ci thiab ncuav lub cauliflower "mashed qos yaj ywm" tshaj cov nqaij thiab du cov npoo..
Sprinkle ib co Parmesan cheese tshaj "qos yaj ywm topping" thiab ci rau 25-30 feeb, kom txog thaum cov npoo pib xim av thiab nkig.
Daim ntawv qhia variations:
Koj tuaj yeem hloov cov zaub uas koj ntxiv rau koj tus tswv yug yaj lub ncuav qab zib yog tias lawv tsis muaj carbohydrates. Ntsuab taum, kale, thiab broccoli yog qhov zoo ntxiv.
Koj tuaj yeem hloov cov nqaij nyug nrog lwm cov nqaij minced. Ib txwm tus tswv yug yaj lub ncuav yog ua nrog minced lamb nqaij, tab sis minced qaib ntxhw ua haujlwm zoo heev.
Keto Shepherd's Pie
Koj puas nyiam tus tswv yug yaj lub ncuav mog qab zib? Ntim nrog savory, qab veggies, nqaij nyuj hauv av, mashed cauliflower, thiab txuj lom, cov khoom noj uas tsis muaj carb, gluten-dawb cov khoom noj muaj txiaj ntsig zoo dua li daim ntawv qhia qub.
- Lub Sijhawm Npaj: 20 minutos.
- Lub sijhawm tag nrho: 30 minutos.
- Kev Ua Tau: 6 khob.
Cov khoom xyaw
- 500 g / 1 phaus av nyuj, qaib ntxhw los yog yaj.
- 1 lub taub hau ntawm cauliflower (txiav rau hauv florets).
- 1 tablespoon ntawm avocado roj los yog butter.
- 1 me dos, finely tws
- 2 celery stalks, finely tws
- 1 carrot, finely tws
- 1 ½ teaspoon ntsev.
- ¾ teaspoon kua txob dub.
- 1 teaspoon ntawm rosemary.
- ½ teaspoon thyme.
- ½ khob ntawm pob txha broth.
- 1 tablespoon txiv lws suav muab tshuaj txhuam.
- 2 teaspoons Worcestershire ntses.
- 85 g / 3 oz cream cheese.
- 60 g / 2oz hnyav cream.
- ½ khob ntawm grated Parmesan cheese.
Lus Qhia
- Tshav kub lub lauj kaub loj nrog 5 "/ 2 cm ntawm dej thiab ntxiv cov paj ntoo paj ntoo rau hauv lub pob tawb steamer. Ua noj kom txog thaum kev sib tw, txog 8-10 feeb.
- Thaum lub cauliflower ua noj, sov lub lauj kaub loj thiab ntxiv avocado roj los yog butter. Ntxiv dos, carrots, thiab celery. Ua noj rau 3-5 feeb kom txog thaum uas muaj ntxhiab. Ntxiv cov nqaij nyug av, 1 teaspoon ntsev, ½ teaspoon ntawm kua txob, rosemary, thiab thyme. Ua noj kom txog thaum Golden xim av.
- Preheat qhov cub kom 175ºF / 350º C thiab npog lub 22 "x 33" / 9 x 13 cm ci tais nrog cov tshuaj tsis yog nplaum lossis butter.
- Ntxiv ½ khob ntawm broth, Worcestershire ntses thiab txiv lws suav muab tshuaj txhuam rau cov nqaij thiab zaub sib tov. Do kom txog thaum sib tov zoo. Tig lub cua sov thiab cia nws txias me ntsis kom thicken nws.
- Thaum lub cauliflower yog kev sib tw, tua lub tshav kub thiab ntws. Ntxiv cov florets siav, hnyav cream, cream cheese, ½ teaspoon ntsev thiab ¼ teaspoon kua txob mus rau lub siab ceev blender los yog khoom noj processor thiab muab rau siab kom txog thaum tus. Lub caij mus saj.
- Ntxiv cov nqaij / zaub sib tov rau hauv qab ntawm lub tais ci. Ncuav lub cauliflower puree tshaj sab saum toj ntawm cov nqaij thiab du cov npoo. Sprinkle nrog Parmesan cheese thiab ci rau 25-30 feeb kom txog thaum cov npoo pib xim av.
Khoom noj khoom haus
- Qhov loj me: 1 khob.
- Cov calories: 224.
- Cov rog: 13 g.
- Carbohydrates: 8g (Net: 5g).
- Fiber ntau: 3 g.
- Cov protein ntau: 20 g.
Keywords: keto shepherd lub ncuav.