Keto Chicken Tikka Masala Recipe mu30 Maminitsi

Chicken tikka masala ndechimwe chezvikafu zvinozivikanwa zveIndia kuMadokero. Mabikirwo echinyakare anopihwa mupunga nechingwa cheNaan kubatsira kunwisa muto unonaka.

Nekudaro, iyi keto vhezheni haingobvisi carbs kubva mumuto, inobvisawo iyo yakakwira-carb naan nemupunga. Nekuita izvi, iyi tikka masala zvakare ine 100% gluten isina.

Kana iwe uchida kuti ive isina mukaka, ingotsiva iyo heavy cream nekokonati cream yakawanda kana mukaka wekokonati.

Iyi chicken tikka masala recipe ndeye:

• Tasty
• Kunyaradza.
• Inonaka
• Spicy.

Zvinonyanya kukosha ndezvi:

• Zvidya zvehuku.
• Spice mix.
• Kokonati cream.

Zvingasarudzwa Zvinongedzo:

• Turmeric.
• Cardamom.
• Fresh coriander

3 Mabhenefiti ehutano ehuku iyi Tikka Masala

# 1: tsigira uremu

Huku inzvimbo yakanaka kwazvo yeprotein, iyo inoita basa rakakosha mukutarisira uremu nekuchengetedza. Kana iwe uchida kuderedza uremu uye kuvaka tsandanyama, kuwana puroteni yakakodzera ndiyo inofanirwa. Protein inopawo inowedzerwa satiety mhedzisiro, ichikubatsira kuti unzwe wakaguta uye kugutsikana kwenguva refu ( ¹ ).

Iyi keto chicken tikka masala inopawo chimwe chinhu chakavanzika che kuora muviri: Kokonati cream.

Tsvagiridzo inoratidza kuti kudya kokonati mafuta kunogona kubatsira kuderedza chiuno chechiuno. Mune imwe ongororo, vaongorori vakapa boka revanozvipira kokonati mafuta kwemavhiki mana uye vakayera chiuno chavo pamberi uye shure.

Mushure memavhiki mana, vazvipiri vakaratidza zvakanyanya kuderedzwa chiuno chechiuno, izvi zvakanyanya kuoneka kune varume vanozvipira ( ² ).

Iyo MCTs (yepakati ketani triglycerides) mukokonati mafuta inogona kunge yakakonzera kuderera-kurasikirwa uku. Tsvagiridzo inoratidza kuti MCTs inogona kubatsira kuderedza havi yako uye inogona kuwedzera kupisa mafuta ( ³ ) ( ⁴ ).

# 2: kunatsiridza kugaya

Iyi chicken tikka masala recipe yakazara nezvinonhuwira zvinovandudza kugaya. The ginger, kumini uye korianderi ingori mishomanana yezvigadzirwa zvinosimbisa kugaya zvinoita kuti ndiro iyi ive yakanaka kune avo vane kushaya simba kwekugaya.

Ginger inozivikanwa nekugona kwayo kudzikamisa indigestion. Muchokwadi, vakadzi vane pamuviri vanowanzonwa ginger tii kuti vakunde hurwere hwemangwanani hunokonzerwa nekuzvitakura ( ⁵ ).

Pamusoro pezvo, ginger inogonawo kubatsira nekusadya zvakanyanya nekuvandudza nguva yekufambisa yechikafu. Imwe ongororo yakatoratidza kuti ginger supplementation inovandudza gastric emptying rate ne50% ( ⁶ ).

Pamwe chete neginger, kumini, uye coriander zvakashandiswa kwezviuru zvemakore mutsika dzechiIndia dzechiIndia kuvandudza kugaya. Tsvagiridzo inoratidza kuti zvinonhuwira izvi zvinopisa zvinogona kukanganisa hutano hwekugaya nekuvandudza enzyme basa uye kuwedzera kuburitswa kwebile kubva pachiropa ( ⁷ ) ( ⁸ ).

# 3: kusimudzira hutano hweshuga yeropa

Kutevera kudya kwe ketogenic ndiyo imwe yenzira dzakasimba dzekutonga chiyero cheshuga yeropa nekuti, sezvazviri, uri kudzivirira chikafu chinogona kukonzera shuga spike kana spike.

Nekudaro, kuenzanisa mwero weshuga yeropa rako ibasa remukati pamwe nebasa rekunze. Mune mamwe mazwi, kutarisa chiyero cheshuga yeropa nekuona zvaunodya haisi iyo nzira chete yekuchengetedza yakakwana yeropa reropa remhinduro.

Chimwe chidimbu chakakosha zvakaenzana chepuzzle yeshuga iri kudya nhengo nematishu ane basa rekugadzirisa macarbohydrates.

Hanyanisi inzvimbo yakapfuma yechirimwa chequercetin. Pakati pezvimwe zvakawanda zvinobatsira, quercetin yakaratidzwa kuva neantidiabetic simba nekuvandudza kushanda kwemukati mako, pancreas, adipose tissue, uye chiropa ( ⁹ ).

Tsvagiridzo inoratidzawo kuti hanyanisi inogona kuve nekudzikisa shuga muropa mune ese ari maviri Type 1 uye Type 2 chirwere cheshuga ( ¹⁰ ).

Keto Chicken Tikka Masala mumaminitsi makumi matatu

Unoda chikafu chinonaka cheIndia?

Iyi yakaderera carb chicken tikka masala inonaka uye iri nyore resipi yeIndia yakafemerwa svondo rekudya kwemanheru. Iyo marinade, zvinonhuwira uye miriwo izere nekunaka uye inogadzira chikafu chakapfuma uye chinodziya.

Iyi kamukira inogonawo kugadzirwa muInstant Pot kana inononoka cooker, asi hapana chinofananidzwa nekubika mune yechinyakare skillet nzira.

• Nguva yekugadzirira: 10 minutos.
• Nguva yakazara: 30 minutos.
• Performance: 5.

Zvimwe

• 4 zvidya zvehuku, cheka kuita zvidimbu zviduku.
• ½ kapu yekokonati cream kana nonfat Greek yogati.
• 1 tablespoon garam masala.
• Onion hanyanisi yakatemwa.
• 2 bhero mhiripiri, akachekwa.
• 1½ makapu heavy cream.
• ½ kapu isina kutapira keto-safe tomato sauce.
• 1 teaspoon yepepuru yakasviba.
• 1 teaspoon yegungwa munyu.
• 1 teaspoon yekumin yevhu.
• 1 teaspoon ginger.
• 1 teaspoon chili poda.
• 1 teaspoon ye coriander.
• 1 teaspoon yakasvuta paprika.
• 1 teaspoon garlic powder.

Mirayiridzo

1. Mundiro huru, wedzera huku, kokonati cream kana yoghurt, uye garam masala uye sanganisa kusvikira yasanganiswa.
2. Apo huku iri kuchenesa, wedzera diced onion uye bell pepper kune skillet yakakura pamusoro pepakati-yakanyanya kupisa uye kubika kwemaminitsi matatu.
3. Wedzera huku kune skillet uye kubika kwemaminitsi gumi, uchikurudzira dzimwe nguva.
4. Wedzera zvimwe zvakasara kune yakakwira yekumhanya blender, uchirova nekumhanya kusvika yangosanganiswa.
5. Dururira zviri mukati mu skillet wobika, wakavharwa, kwemaminetsi 14-16, kana kusvika huku yasvika mukati mekushisa kwe75º C / 165º F.
6. Shumira nedivi recauliflower mupunga kana koliflower yakabikwa.

Nutrition

• Calories: 469.
• Mafuta: 43,3 g.
• Carbohydrate: 7.3 g (Mambure: 4.2 g).
• Fibre: 3,1 g.
• Mapuroteni: 18,8 g.

Palabras clave: keto chicken tikka masala.