Yakaderera Carb Chikafu Sausage Casserole Recipe

Kana iwe uchitsvaga yakaenzana inonaka uye iri nyore kugadzira yemangwanani, iyi Soseji neZai Casserole ndeyako.

Haina gluten-isina, mukaka-isina, shuga-isina, uye hongu ketogenic.

Zvese zvaunoda ndeye casserole, hombe skillet, yako ingredients, uye voila.

Chikamu chakanakisa cheiyi resipi ndechekuti iyi casserole inogona kudzikiswa zvakanyanya, saka iwe zvakare uchave nekudya kwemangwanani kwakagadzirira zuva rinotevera.

Ichi chikafu chemangwanani casserole recipe ndeichi:

• Tasty
• Zvinogutsa.
• Inonaka

Zvinonyanya kukosha ndezvi:

• Nguruve soseji.
• Mazai.
• Sipinachi.

Optional zvimwe zvinhu.

• Cheddar chizi.
• Italian soseji.
• Green hanyanisi.

3 Mabhenefiti ehutano eichi Chisvusvuro Sausage Casserole

# 1: Yakapfuma mune antioxidants

Muviri wako unogara uchienzanisa maitiro ayo oxidation ne antioxidants. Oxidation inzira yechisikigo inobatsira kuvandudzwa kwesero.

Zvakadaro, kushushikana kwakanyanya kwemuviri kana manzwiro kunogona kuita kuti sisitimu iyi ibude mukudzora. Kana izvi zvikaitika, muviri wako unofanirwa kuenzanisa oxidation nemamwe ma antioxidants.

Zvibereko zvitsva nemiriwo ndizvo zvakanakisa zve antioxidants. Sipinachi, kunyanya, inzvimbo yakakura yeakasiyana siyana ezve antioxidant makomisheni anosanganisira quercetin, lutein, zeaxanthin, uye vhitamini C.

Mune imwe ongororo, vaongorori vakapa sipinachi kuboka diki revazvipiri kwemazuva gumi nematanhatu uye vakaedza chimiro chayo che antioxidant. Vatsvakurudzi vakawana kuti kushandiswa zvine mwero kwepinashi kwakaguma nekudzivirirwa kukuru kubva kune oxidative DNA kukuvara ( ¹ ).

# 2: Inotsigira ine hutano metabolism

Kudya mapuroteni akakwana pane ketogenic kudya kwakakosha kwete chete kune yako macronutrient ratio, asiwo kune hutano hwenyu. metabolism.

Nemazai uye nyama yenguruve inosanganisirwa mune ino yemangwanani soseji casserole, iyi resipi inopa yakanakisa sosi yemhando yepamusoro protein yekutanga zuva rako.

Panyaya ye macronutrients, kana zvasvika pakuremerwa uremu, protein ndiyo shamwari yako yepamoyo. Kwete chete inobatsira kuwedzera satiety, inowedzerawo chimwe chinhu chinonzi kudya-induced thermogenesis.

Diet-induced thermogenesis inzira inonakidza yekureva kuti muviri wako unopisa macalorie akawanda paunodya zvimwe zvekudya. Nekuvandudza chiyero chako chemetabolism, mapuroteni anowedzera metabolism yako zvishoma kana iwe uchiishandisa.

Izvi zvinowanzokonzera kuderera kwehuremu hwemuviri, satiety yakakura, uye simba rakawanda ( ² ).

# 3: inowedzera immune function

Nguruve ndiyo inonakidza sosi yemaminerari zinc ( ³ ) Sechicherwa chakakosha, zinc inotsigira akasiyana masisitimu mumuviri wako, anosanganisira metabolism, ma enzymes, kukura nekusimudzira, uye kusadzivirirwa.

Kana zvasvika kune immune system yako, kuve nekudya kwakanaka kutsigira ese makumi ezviuru mabasa kwakakosha. Kana iwe usina kukwana mu zinc, unogona kusakwanisa kugadzira masero ekudzivirira muviri zvakanaka, izvo zvinogona kuva nemigumisiro inokosha pahutano hwako hwose ( ⁴ ).

Muchokwadi, vana vasina kudya kwakakwana uye vane kushomeka kwezinc vari panjodzi yekuwedzera hupenyu hwehutachiona hwekufema uye manyoka. ⁵ ).

Sausage casserole yemangwanani

Iyi recipe yakasiyana-siyana zvinoshamisa. Iwe haufarire chaiyo spice kana muriwo? Iwe unogona kuwedzera yako uye kuita shanduko.

Iwe unogona kunyange kuedza kusanganisa zvose ne cheddar cheese yakasimba, tsvuku tsvuku, kana zvinonhuwira zvakasiyana zvaunosarudza.

Sausage casserole yemangwanani

Kutsvaga chikafu chemangwanani chiri nyore? Iyi Pork Sausage Breakfast Sausage Casserole iresiphi yakakwana yekudya kwemangwanani keto.

• Nguva yekubika: 25 minutos.
• Nguva yakazara: 40 minutos.
• Performance: 8 servings.

Zvimwe

• 500g / 1lb minced pork soseji.
• 12 mazai makuru.
• 2 makapu ehowa.
• 1 hanyanisi duku (yakachekwa zvishoma).
• 1 tablespoon yemafuta emuorivhi.
• 4 makapu espinachi.
• 1 1/2 teaspoon yemunyu.
• 1/2 teaspoon yepepuru yakasviba.
• 1 teaspoon yemashizha akaomeswa.
•  Pinch ye red pepper flakes.
• Pini yemavhavha akaomeswa.
• Pini yemarjoram yakaomeswa.

Mirayiridzo

1. Preheat oven kusvika 175ºF / 350ºC uye jaka 22 ”x 33” / 9 x 13 cm dish rekubikisa neisina-tsvimbo pfapfaidzo kana bota. Isa parutivi.
2. Pisa poto yakakura pamusoro pekupisa uye wobva wawedzera mafuta omuorivhi. Wedzerai hanyanisi yakachekwa uye howa, soya kwemaminetsi mashanu-5 kusvika yapfava. Wedzera sausage, onion powder, 6/3 teaspoon munyu, 4/1 teaspoon mhiripiri, uye zvakasara zvinonaka (sage, marjoram, cloves, tsvuku tsvuku tsvuku). Sakanidza zvakanaka uye gadzira kusvikira nyama yakasvibiswa. Wedzera sipinashi yakagurwa kana arugula, matomatisi uye gadzira mamwe maminitsi 4-3. Dururirai musanganiswa mundiro yakagadzirwa yakagadzirwa.
3. Wedzera mazai mundiro huru kana blender. Wedzera yakasara teaspoon yemunyu uye 1/4 teaspoon yepepper.
4. Sanganisa musanganiswa wezai zvakanaka kusvika furo. Dururirai musanganiswa wemiriwo uye nyama. Bika kwemaminetsi 25-30 kusvika micheto yatsvukira uye pakati paiswa.

Nutrition

• Chikamu saizi: 1 kushumira
• Calories: 192.
• Mafuta: 13 g.
• Carbohydrate: 2 g (1 g mambure).
• Fibre: 1 g.
• Mapuroteni: 14 g.

Palabras clave: chikafu chemangwanani soseji casserole recipe.