Shepherd's pie kana shepherd's pie ndiro yechinyakare yekuIrish iyo inowanzova chero chinhu kunze kwekushomeka kwemacarbohydrates. Neraki iwe, iyi kamukira inosiya Yukon goridhe uye russet mbatatisi yeholiflower yakakanyiwa.
Nekuchinja kumwe kwakapusa, unogona kunakidzwa nechikafu ichi chinonyaradza zvachose-chisina mhosva kubva pakudya zvakawanda zvecarbs.
Keto Shepherd's Pie chikafu chakakwana chesvondo rega rega, uye chinonakawo kana ukachishandisa sechikafu chekudya pane mamwe mazuva.
Iyi resipi yepayi yemufudzi ndeye:
- Sravana Sameeralu Serial XNUMXth Hot.
- Kunyaradza.
- Inonaka
- Tasty
Zvinonyanya kukosha ndezvi:
- Mince.
- Koliflower.
- Bone muto.
Optional ingredients.
- Cheddar cheese.
- Nyama muto.
- Kirimu yakasviba.
Hutano hunobatsira hweiyi keto shepherd's pie
Pasina gluten
Mabikirwo mazhinji emufudzi anosanganisira hupfu hwechinangwa chese. Iwe unogona kunge usina kuzviziva, asi kana iwe uine hanya ne gluten, kudya pie yemufudzi wetsika kunogona kukanganisa hutano hwako.
Ehe, iyi keto vhezheni haingodzikisi zvakanyanya carbs mune ino inonaka inonyaradza chikafu dish, asi iwe haungawani zviyo zvemhando ipi neipi mune ino resipi.
Yakazara nezvinhu zvinowedzera immune system
Shepherd's Pie ndicho chikafu chakakwana chekudonha kwechando uye mwedzi yechando. Uye sebhonasi, iyi resipi yakazara nezvikafu zvinosimudzira immune zvinogona kukubatsira kudzivirira dzihwa uye dzihwa.
Mudhipatimendi rezvinonhuwira, une rosemary uye thyme. Rosemary ine simba antioxidant iyo inobatsira muviri wako kurwisa oxidative kusagadzikana iyo inogona kuderedza immune system yako ( 1 ).
Uye thyme, iyo yakashandiswa kwemazana emakore mumishonga yevanhu, ine makomisheni ayo ari anti-kuzvimba, antibacterial uye, kazhinji, inokurudzira immune system ( 2 ) ( 3 ).
Y muto webhonzo inopa akapfuma sosi yeamino acid glycine, iyo inopa huwandu hwehutano hwakanaka, kusanganisira anti-kuzvimba, vadziviriri vemoyouye anticancer ( 4 ).
Keto Shepherd's Pie
Wagadzirira here kubika iyi Pie yeMufudzi inonaka uye ine hutano?
Tanga nekudziisa poto hombe ine 5 inches / 2 cm emvura uye nekuwedzera yako cauliflower florets kubhasikiti rinopisa. Bika pamusoro pepakati-yakanyanya kupisa kusvikira cauliflower yanyorova, anenge 8 kusvika ku10 maminetsi.
Apo holiflower iri kubika, kupisa hombe skillet uye wobva wawedzera mafuta kana bhotela raunosarudza. Zvadaro, wedzera diced onion, karoti, uye celery uye kubika kwemaminitsi matatu kusvika mashanu.
Kana imwe nguva miriwo inonhuhwirira, unogona kuwedzera pasi nyama yemombe, munyu, pepper, rosemary, uye thyme. Bika zvinhu zvose nemoto wepakati kusvika kune goridhe.
Preheat oven kusvika 175ºF / 350ºC woisa 9-by-13-inch saucepan ine nonstick spray kana bhotela risina munyu.
Wedzera bhonzo muto, Worcestershire sauce uye tomato paste kune yemiriwo / nyama musanganiswa uye simbisai zvakanaka kubatanidza. Kana zvanyatsosangana, dzima moto wosiya utonhore zvishoma kuti upfute.
Zvichakadaro, dhonza cauliflower uye wobva wawedzera florets, heavy cream, cream cheese, uye munyu uye pepper kune high speed blender uye funganisa kusvikira yakanyorova.
Wedzera nyama yakasanganiswa kusvika pasi pebiki ndiro uye udururire holiflower "mbatatisi yakakanyiwa" pamusoro penyama uye unyoro kumativi..
Mwaya imwe chizi yeParmesan pamusoro pe "mbatatisi topping" uye gadzira kwemaminetsi makumi maviri nemashanu kusvika makumi matatu, kusvikira mipendero yatanga kutsvukira uye yakatsetseka.
Recipe kusiyana:
Iwe unogona kushandura miriwo yaunowedzera kune pie yemufudzi wako chero bedzi iyo yakaderera mumakhahydrates. Green bhinzi, kare, uye broccoli zvinowedzera kuwedzera.
Iwe unogona zvakare kutsiva nyama yemombe neimwe nyama yakakanyiwa. Mapai emufudzi echinyakare anogadzirwa nenyama yegwayana, asi minced turkey inoshanda zvikuru zvakare.
Keto Shepherd's Pie
Unoda keke remufudzi here? Yakazara nezvinonaka, zvinonaka zvinonaka, nyama yemombe, cauliflower yakatswa, uye zvinonhuwira, iyi yakaderera-carb, gluten-isina nyaradzo yekudya ine hutano hwakanyanya kupfuura resipi yepakutanga.
- Nguva yekugadzirira: 20 minutos.
- Nguva yakazara: 30 minutos.
- Performance: 6 makapu.
Zvimwe
- 500 g / 1 pound yemombe yakakangwa, turkey kana gwayana.
- 1 musoro weholiflower (cheka mu florets).
- 1 tablespoon yeavocado mafuta kana bhotela.
- 1 hanyanisi duku, yakagurwa zvakanaka
- 2 mashanga e celery, akachekwa zvakanaka
- 1 karoti, yakagadzirwa zvakanaka
- 1 ½ teaspoon yemunyu.
- ¾ teaspoon yeblack pepper.
- 1 teaspoon ye rosemary.
- ½ teaspoon thyme.
- ½ mukombe webhonzo muto.
- 1 tablespoon ye tomato paste.
- 2 teaspoon Worcestershire sauce.
- 85g / 3oz cream cheese.
- 60g / 2oz heavy cream.
- ½ kapu yegrated Parmesan cheese.
Mirayiridzo
- Pisa poto hombe ine 5 ”/ 2 cm yemvura uye wobva wawedzera koliflower florets kubhasikiti rinopisa. Bika kusvikira wanyorova, anenge 8-10 maminitsi.
- Apo holiflower iri kubika, kupisa hombe skillet uye wobva wawedzera avocado mafuta kana bhotela. Wedzerai hanyanisi, karoti, uye celery. Bika kwemaminitsi 3-5 kusvika kunhuhwirira. Wedzera pasi nyama yemombe, 1 teaspoon yemunyu, ½ teaspoon yemhiripiri, rosemary, uye thyme. Bika kusvika goridhe.
- Preheat oven kusvika 175ºF / 350º C uye jaka 22 "x 33" / 9 x 13 cm dish rekubikisa neisina-tsvimbo pfapfaidzo kana bota.
- Wedzera ½ kapu yemuto, Worcestershire sauce uye tomato paste kune nyama uye muriwo musanganiswa. Kurudzira kusvika zvasangana. Bvisa kupisa uye rega kuti itonhore zvishoma kuti iwedzere.
- Kana holiflower iri nyoro, bvisa moto uye udire. Wedzera yakabikwa florets, heavy cream, cream cheese, ½ teaspoon munyu uye ¼ teaspoon mhiripiri kune high speed blender kana food processor uye sanganisa kumusoro kusvika yakatsetseka. Mwaka yekuravira.
- Wedzera nyama / miriwo musanganiswa pasi pekubika kubika. Dururirai cauliflower puree pamusoro penyama uye nyorovedza kumativi. Mwaya neParmesan chizi uye gadzira kwemaminetsi makumi maviri neshanu kusvika makumi matatu kusvika micheto yatanga kuita shava.
Nutrition
- Chikamu saizi: 1 kapu.
- Calories: 224.
- Mafuta: 13 g.
- Carbohydrate: 8 g (Mambure: 5 g).
- Fibre: 3 g.
- Mapuroteni: 20 g.
Palabras clave: keto shepherd's pie.