Chinsinsi cha Ketogenic Shepherd's Pie

Shepherd's pie ndi chakudya chachikhalidwe cha ku Ireland chomwe nthawi zambiri chimakhala chochepa kwambiri ndi chakudya. Mwamwayi kwa inu, njira iyi imasiya mbatata ya Yukon ya golidi ndi russet ya kolifulawa yosenda.

Ndi kusintha kumodzi kosavuta, mutha kusangalala ndi chakudya chotonthoza ichi chopanda chiwopsezo podya ma carbs ambiri.

Keto Shepherd's Pie ndi chakudya chamadzulo chapakati pa sabata, komanso chimakoma ngati muzigwiritsa ntchito ngati zotsala kuti mudye masiku ena.

Chinsinsi cha chitumbuwa cha abusa ndi:

• Zotentha.
• Kutonthoza.
• Chokoma
• Chokoma

Zosakaniza zazikulu ndi:

• Mince.
• Kolifulawa.
• Msuzi wa mafupa.

Zosakaniza zomwe mungasankhe.

• Cheddar tchizi.
• Nyama msuzi.
• Kirimu wowawasa.

Phindu la thanzi la chitumbuwa cha abusa a keto

Popanda gluten

Maphikidwe ambiri a pie abusa amaphatikizapo ufa wochepa wa zolinga zonse. Mwina simunazindikire, koma ngati mumakhudzidwa ndi gluten, kudya chitumbuwa cha abusa kukhoza kuwononga thanzi lanu.

Zachidziwikire, mtundu wa keto uwu sikuti umachepetsa kwambiri ma carbs mu mbale iyi yokoma, koma simupeza mbewu zamtundu uliwonse mu njira iyi.

Zodzaza ndi zinthu zomwe zimalimbikitsa chitetezo chamthupi

Shepherd's Pie ndi chakudya chabwino kwambiri cham'nyengo yozizira komanso miyezi yozizira. Ndipo monga bonasi, Chinsinsichi chili ndi zakudya zolimbitsa thupi zomwe zingakuthandizeni kupewa chimfine ndi chimfine.

Mu dipatimenti ya zonunkhira, muli rosemary ndi thyme. Rosemary ndi antioxidant wamphamvu yemwe amathandizira thupi lanu kulimbana ndi kupsinjika kwa okosijeni komwe kumatha kufooketsa chitetezo chanu chamthupi ( ¹ ).

Ndipo thyme, yomwe yakhala ikugwiritsidwa ntchito kwa zaka mazana ambiri mu mankhwala amtundu, ili ndi mankhwala omwe ali odana ndi yotupaantibacterial ndipo, makamaka, amalimbikitsa chitetezo chamthupi ( ² ) ( ³ ).

Y fupa msuzi imapereka gwero lolemera la amino acid glycine, lomwe limapereka maubwino angapo azaumoyo, kuphatikiza anti-yotupa, zoteteza mtimandi anticancer ( ⁴ ).

Pie ya Keto Shepherd

Kodi mwakonzeka kuphika Pie ya Shepherd's Pie yokoma komanso yathanzi?

Yambani ndikuwotcha mphika waukulu ndi madzi 5 mainchesi / 2 cm ndikuwonjezera maluwa anu a kolifulawa mudengu lamoto. Kuphika pa sing'anga-kutentha kwakukulu mpaka kolifulawa ndi ofewa, pafupi mphindi 8 mpaka 10.

Pamene kolifulawa ikuphika, tenthetsani skillet wamkulu ndikuwonjezera mafuta kapena batala zomwe mwasankha. Kenaka, onjezerani anyezi odulidwa, kaloti, ndi udzu winawake ndikuphika kwa mphindi zitatu kapena zisanu.

Zamasamba zikanunkhira, mutha kuwonjezera ng'ombe, mchere, tsabola, rosemary, thyme. Kuphika chirichonse pa sing'anga kutentha mpaka golide bulauni.

Yatsani uvuni ku 175ºF / 350ºC ndi kuvala 9 x 13-inch saucepan ndi kupopera kopanda ndodo kapena batala wopanda mchere.

Onjezani msuzi wa fupa, msuzi wa Worcestershire ndi phwetekere phala ku masamba / nyama osakaniza ndikusakaniza bwino kuti muphatikize. Mukaphatikizana bwino, zimitsani moto ndikuusiya kuti uzizizire pang'ono kuti ukhale wokhuthala.

Pakalipano, sungani kolifulawa ndikuwonjezera florets, heavy cream, kirimu tchizi, mchere ndi tsabola kuti muzitha kuthamanga kwambiri ndikusakaniza mpaka yosalala.

Onjezerani nyama yosakaniza pansi pa mbale yophika ndikutsanulira kolifulawa "mbatata zowonongeka" pa nyama ndikusakaniza m'mphepete mwake..

Fukani tchizi ta Parmesan pa "potato topping" ndikuphika kwa mphindi 25-30, mpaka m'mphepete mwayamba kufiira ndi crispy.

Kusiyana kwa maphikidwe:

Mukhoza kusintha ndiwo zamasamba zomwe mumaziwonjezera ku chitumbuwa cha abusa anu malinga ngati zili ndi chakudya chochepa. Nyemba zobiriwira, kale, ndi broccoli ndizowonjezera zabwino.

Mukhozanso kusintha ng'ombeyo ndi nyama ina iliyonse ya minced. Ma pie a abusa achikhalidwe amapangidwa ndi nyama yamwanawankhosa, koma minced Turkey imagwiranso ntchito bwino.

Pie ya Keto Shepherd

Kodi mumakonda keke ya abusa? Zodzaza ndi zamasamba zokoma, zokoma, ng'ombe yamphongo, kolifulawa yosenda, ndi zonunkhira, chakudya chochepa cha carb, chopanda gluteni chimakhala chathanzi kwambiri kuposa njira yoyamba.

• Nthawi Yokonzekera: 20 minutos.
• Nthawi yonse: 30 minutos.
• Magwiridwe: 6 makapu.

Zosakaniza

• 500 g / 1 pounds ya ng'ombe, Turkey kapena mwanawankhosa.
• 1 mutu wa kolifulawa (kudula mu florets).
• Supuni 1 ya mafuta a avocado kapena batala.
• 1 anyezi wamng'ono, finely akanadulidwa
• 2 mapesi a udzu winawake, finely akanadulidwa
• 1 karoti, finely akanadulidwa
• Supuni 1 ½ ya mchere.
• ¾ supuni ya tiyi ya tsabola wakuda.
• Supuni 1 ya rosemary.
• ½ supuni ya tiyi ya thyme.
• ½ chikho cha fupa msuzi.
• Supuni 1 ya phwetekere phala.
• Supuni 2 za msuzi wa Worcestershire.
• 85g / 3oz kirimu tchizi.
• 60g / 2oz heavy cream.
• ½ chikho cha grated Parmesan tchizi.

Malangizo

1. Kutenthetsa mphika waukulu ndi madzi 5 ”/ 2 cm ndikuwonjezera maluwa a kolifulawa mudengu la nthunzi. Kuphika mpaka kuphika, pafupi mphindi 8-10.
2. Pamene kolifulawa ikuphika, tenthetsani skillet wamkulu ndikuwonjezera mafuta a avocado kapena batala. Onjezerani anyezi, kaloti, ndi udzu winawake. Kuphika kwa mphindi 3-5 mpaka kununkhira. Onjezerani ng'ombe yamphongo, supuni 1 ya mchere, ½ supuni ya tiyi ya tsabola, rosemary, ndi thyme. Kuphika mpaka golide bulauni.
3. Yatsani uvuni ku 175ºF / 350º C ndi kuvala 22 "x 33" / 9 x 13 cm mbale yophika ndi kutsitsi kapena batala.
4. Onjezerani ½ chikho cha msuzi, msuzi wa Worcestershire ndi phwetekere phala ku nyama ndi masamba osakaniza. Sakanizani mpaka mutaphatikizana bwino. Zimitsani moto ndikuwusiya kuti uzizizire pang'ono kuti ukhale wolimba.
5. Pamene kolifulawa ndi wachifundo, zimitsani kutentha ndi kukhetsa. Onjezani ma florets ophika, heavy cream, kirimu tchizi, ½ supuni ya tiyi mchere ndi ¼ supuni ya tiyi tsabola ku liwiro lalikulu blender kapena purosesa chakudya ndi kusakaniza pamwamba mpaka yosalala. Nyengo kulawa.
6. Onjezani nyama / masamba osakaniza pansi pa mbale yophika. Thirani kolifulawa puree pamwamba pa nyama ndi kusalaza m'mbali. Kuwaza ndi Parmesan tchizi ndi kuphika kwa mphindi 25-30 mpaka m'mbali ayamba bulauni.

Zakudya zabwino

• Kukula kwagawo: 1 chikho.
• Manambala: 224.
• Mafuta: Magalamu 13
• Zopopera: 8 g (Net: 5 g).
• CHIKWANGWANI: Magalamu 3
• Mapuloteni: Magalamu 20

Palabras malo: keto shepherd's pie.