Ketogenic Shepherd's Pie Recipe

Shepherd's pie kapa shepherd's pie ke sejo sa setso sa Maaerishe seo hangata e se nang lik'habohaedreite. Ka lehlohonolo ho uena, risepe ena e siea khauta ea Yukon le litapole tsa russet bakeng sa cauliflower e khotliloeng.

Ka phetoho e le 'ngoe e bonolo, u ka natefeloa ke lijo tsena tsa boiketlo ka ho felletseng ntle le molato oa ho ja li-carbs tse ngata.

Keto Shepherd's Pie ke sejo se phethahetseng sa beke le beke, 'me se latsoeha haholo haeba u se sebelisa e le lijo tse setseng ho ja ka matsatsi a mang.

Recipe ea pie ea molisa ke:

• E chesang.
• E tšelisang.
• E monate
• E monate

Metsoako ea mantlha ke:

• Mince.
• Kholifolaoa.
• Moro oa masapo.

Lisebelisoa tsa boikhethelo.

• Cheddar chisi.
• Moro oa nama.
• Romo e babang.

Melemo ea bophelo bo botle ba phae ena ea molisa oa keto

Ntle le gluten

Li-recipe tse ngata tsa li-pie tsa molisa li kenyelletsa phofo e nyenyane ea merero eohle. E ka 'na eaba ha u e-s'o hlokomele, empa haeba u na le maikutlo a gluten, ho ja pie ea molisa oa setso ho ka ba kotsi bophelong ba hau.

Ehlile, mofuta ona oa keto ha o fokotse lik'habohaedreite haholo sejong sena se monate sa lijo, empa u ke ke ua fumana lijo-thollo tsa mofuta ofe kapa ofe risepeng ena.

E phuthetsoe ka metsoako e matlafatsang sesole sa 'mele

Shepherd's Pie ke lijo tse phethahetseng bakeng sa hoetla ha serame le likhoeli tsa mariha. 'Me joalo ka bonase, risepe ena e tletse lijo tse matlafatsang 'mele tse ka u thusang ho qoba sefuba le sefuba.

Lefapheng la linoko, u na le rosemary le thyme. Rosemary ke antioxidant e matla e thusang 'mele oa hau ho loantša khatello ea oxidative e ka fokolisang sesole sa hau sa' mele ( ¹ ).

'Me thyme, e' nileng ea sebelisoa ka makholo a lilemo meriana ea setso, e na le metsoako e anti-ho ruruhaantibacterial 'me, ka kakaretso, e susumetsa sesole sa' mele ( ² ) ( ³ ).

Y moro oa masapo e fana ka mohloli o ruileng oa amino acid glycine, e fanang ka melemo e mengata ea bophelo bo botle, ho kenyelletsa le anti-inflammatory, ba sireletsang pelole anticancer ( ⁴ ).

Pie ea Keto Shepherd

Na u se u itokiselitse ho pheha Pie ee ea Shepherd's e monate ebile e phetse hantle?

Qala ka ho futhumatsa pitsa e kholo ka metsi a 5 inches / 2 cm, 'me u kenye lipalesa tsa cauliflower ka basketeng ea mouoane. Pheha ka mocheso o phahameng ho fihlela cauliflower e le bonolo, metsotso e ka bang 8 ho isa ho e 10.

Ha cauliflower e ntse e pheha, futhumatsa skillet e kholo 'me u kenye oli kapa botoro ea khetho ea hau. Ka mor'a moo, eketsa onion e entsoeng, lihoete le celery 'me u phehele metsotso e meraro ho isa ho e mehlano.

Hang ha meroho e le monko o monate, o ka eketsa nama ea khomo, letsoai, pepere, rosemary le thyme. Pheha ntho e 'ngoe le e' ngoe ka mocheso o mofuthu ho fihlela o le putsoa ka khauta.

Preheat ontong ho ea ho 175ºF / 350ºC 'me u apese souuse ea 9-by-13-inch ka sefafatsi se se nang thupa kapa botoro e se nang letsoai.

Kenya moro oa masapo, sauce ea Worcestershire le peista ea tamati ho motsoako oa meroho / nama 'me u hlohlelletse hantle ho kopanya. Hang ha o kopantsoe hantle, tima mocheso 'me o o tlohele hore o pholile hanyenyane hore o teteane.

Ho sa le joalo, tlosa cauliflower 'me u kenye lipalesa, tranelate e boima, tranelate chisi, letsoai le pepere ho blender e phahameng le ho kopanya ho fihlela e boreleli.

Eketsa motsoako oa nama ka tlaase ho sejana sa ho baka 'me u tšollele "litapole tse khotliloeng" holim'a nama le ho boreleli metseng..

Fafatsa chisi e 'ngoe ea Parmesan holim'a "tapole ea litapole"' me u chesoe metsotso e 25-30, ho fihlela mapheo a qala ho sootho le ho hlajoa.

Phapang ea lipepepe:

U ka fetola meroho eo u e kenyang pie ea hau ea molisa ha feela e na le lik'habohaedreite tse fokolang. Linaoa tse tala, khale le broccoli ke litlatsetso tse ntle.

U ka boela ua nkela nama ea khomo sebaka ka nama leha e le efe e halikiloeng. Li-pie tsa molisa oa setso li entsoe ka nama ea konyana e halikiloeng, empa turkey e halikiloeng le eona e sebetsa hantle.

Pie ea Keto Shepherd

A na u rata kuku ea molisa? E tletse ka li-veggies tse monate, nama ea khomo ea fatše, cauliflower e khotliloeng le linoko, lijo tsena tse nang le carb e tlaase, tse se nang gluten li phela hantle ho feta recipe ea pele.

• Nako ea ho itokisa: Metsotsoana ea 20.
• Kakaretso ea nako: Metsotsoana ea 30.
• Tshebetso: 6 likopi.

Lijo

• 500 g / 1 pounds ea nama ea khomo, turkey kapa konyana.
• 1 hlooho ea cauliflower (khaola ka florets).
• 1 tablespoon ea oli ea avocado kapa botoro.
• 1 onion e nyenyane, e khaotsoeng hantle
• Mahlaka a 2 a celery, a khaotsoe hantle
• 1 rantipole, e khaotsoe hantle
• 1 ½ teaspoon ea letsoai.
• ¾ teaspoon ea pepere e ntšo.
• 1 teaspoon ea rosemary.
• ½ teaspoon ea thyme.
• ½ senoelo sa moro oa masapo.
• 1 tablespoon ea peista ea tamati.
• 2 teaspoon sauce ea Worcestershire.
• 85g / 3oz tranelate chisi.
• 60g / 2oz tranelate e boima.
• ½ senoelo sa grated Parmesan chisi.

Litaelo

1. Chesa pitsa e kholo ka metsi a 5 ”/ 2 cm, 'me u kenye lipalesa tsa cauliflower ka basketeng ea mouoane. Pheha ho fihlela hamonate, metsotso e ka bang 8-10.
2. Ha cauliflower e ntse e pheha, futhumatsa skillet e kholo 'me u kenye oli ea avocado kapa botoro. Eketsa eiee, lihoete le celery. Pheha metsotso ea 3-5 ho fihlela monko o monate. Eketsa nama ea khomo e fatše, teaspoon e 1 ea letsoai, ½ teaspoon ea pepere, rosemary le thyme. Pheha ho fihlela e le putsoa ea khauta.
3. Preheat ontong ho ea ho 175ºF / 350º C 'me u apese sejana sa ho baka sa 22 "x 33" / 9 x 13 cm ka setlolo se sa thupeng kapa botoro.
4. Kenya kopi ea ½ ea moro, sauce ea Worcestershire le peista ea tamati ho motsoako oa nama le meroho. Hlohlelletsa ho fihlela o kopane hantle. Tlosa mocheso 'me u o tlohele o pholile hanyenyane ho o teteaneng.
5. Ha cauliflower e le bonolo, tima mocheso 'me u e tšollele. Eketsa li-florets tse phehiloeng, tranelate e boima, chisi ea tranelate, ½ ea teaspoon letsoai le ¼ teaspoon pepere ho blender e lebelo le holimo kapa processor ea lijo 'me u kopanye holimo ho fihlela e boreleli. Nako ea ho latsoa.
6. Kenya motsoako oa nama / meroho ka tlase ho sejana sa ho baka. Tšela puree ea cauliflower holim'a nama 'me u boreleli mathōko. Fafatsa ka chisi ea Parmesan 'me u chesoe metsotso e 25-30 ho fihlela mahlakore a qala ho ba sootho.

Nutrition

• Boholo ba karolo: 1 senoelo.
• Likhalori: 224.
• Mafura: 13 g.
• Lik'habohaedreite: 8 g (Net: 5 g).
• Fibre: 3 g.
• Protein: 20 g.

Palabras clave: pie ea molisa oa keto.