Chicken Cobb Salad kunye Keto Balsamic Vinaigrette Recipe

Iisaladi zeCobb ziyi-classical ezibandakanya imifuno eqoshiwe, i-tomato, i-bacon, amaqanda abilisiwe, kunye nesifuba senkukhu eyosiweyo okanye ebhakiweyo. Ezinye iitoppings eziqhelekileyo ziquka i-avocado, i-cheese eluhlaza okwesibhakabhaka, kunye ne-vinaigrette elula.

Ngelishwa, ayizizo zonke iisaladi ezenziwe ngokulinganayo. Iisaladi ezininzi zeCobb ziqulethe iswekile eyongezelelweyo, ngokuqhelekileyo ikwimo ye-vinaigrette emnandi ye-balsamic okanye ezinye izinxibo zesaladi ezineswekile ephezulu.

Oku kuthathwa okutsha kwisaladi ye-Cobb yakudala yongeza ukumangala okumnandi kunye ne-keto balsamic dressing.

Le iresiphi yesaladi yindibaniselwano egqibeleleyo yeswiti kunye nencasa, enencasa yebele lenkukhu, iitumato zecherry, iavokhado, kunye nebhekoni zonke zidityaniswe nempahla egqibeleleyo, engemnandi kakhulu.

Le Chicken Cobb Salad kunye Keto Balsamic Ukunxiba.

• Enencasa
• Gcwalisa.
• Kuyanelisa.
• Imnandi

Izithako eziphambili zezi:

• Organic chicken breast.
• Ioli yomnquma.
• Amaqanda.

Izithako ezongezelelweyo ozikhethayo.

• Itshizi eluhlaza.
• ilethasa yamaroma.
• Iitumato zetsheri.

IiNzuzo zeMpilo ezi-2 ze-Cobb Salad kunye ne-Keto Balsamic Dressing

# 1: Utyebile ngamafutha e-monounsaturated

Kukho iintlobo ngeentlobo zamafutha. Kwaye ukuze uhlale usempilweni, udinga intwana nganye kuzo.

Nangona kunjalo, i-monounsaturated fatty acids, ezifana nezo zifumaneka kwi-avocado kunye neoli yeoli, akukho lula ukuzifaka kwisidlo sakho njengamafutha agcweleyo okanye i-omega-6 fatty acids.

Ngelixa ukuba nomxube wazo zonke iintlobo ezahlukeneyo zamafutha kubalulekile kwimpilo ephezulu, ukufumana iintlobo ezincinci ezincinci, ezinje ngamafutha e-monounsaturated kunye ne-omega-3s, kunokuba luqili.

Ngethamsanqa, le saladi emnandi iqulethe ioli yeoli kunye ne-avocados. Kwaye zombini izithako ziyimithombo egqwesileyo ye-omega-9 monounsaturated fatty acids. Ngokuthe ngqo, ziphezulu kwi-oleic acid enezinto ezichasayo kwaye zinokuthoba amanqanaba eprotheyini ye-C-reactive (iphawu lokudumba) emzimbeni wakho ( ¹ ).

Ukutya amafutha e-monounsaturated njenge-oleic acid idityaniswe nomngcipheko oncitshisiweyo wesifo senhliziyo, isifo sohlangothi, kunye nokufa okubangelwa yiyo yonke into. ² ).

# 2: igcwele iprotheyini ekumgangatho ophezulu

Yintoni eyenza into ibe ngumthombo "umgangatho ophezulu" weprotheyini?

Ewe, akukho nkcazelo elawulwayo ye-FDA, kodwa iyamkelwa ngokuqhelekileyo ukuba umthombo weprotheyini uqulethe zonke ii-amino acids ezibalulekileyo ngomlinganiselo obalulekileyo, yiprotheni ephezulu.

Ikwabizwa ngokuba yi "protein epheleleyo."

Ii-amino acids ezibalulekileyo ziikhompawundi umzimba wakho ongenako ukuzenza ngokwawo. Oko kuthetha ukuba kufuneka uzifumane ngokutya. Isifuba senkukhu sigqame njengeprotheyini epheleleyo, enomxholo onomtsalane we-amino acid kunye nencasa emnandi ( ³ ) ( ⁴ ).

Khetha inkukhu ekhululekileyo kwiprofayili ye-micronutrient enomtsalane ngakumbi, ngaphandle kweehomoni ezongeziweyo.

Chicken Cobb Salad kunye Keto Balsamic Vinaigrette

Inxalenye engcono kakhulu yesaladi ye-keto kubuninzi beeprotheyini kunye namafutha. Azisekho iisaladi ezinamafutha aphantsi kunye ne-tofu kunye nezinxibo zesaladi ezingenancasa.

Enyanisweni, le vinaigrette ye-balsamic yinkwenkwezi yesaladi yenkukhu elayishiwe, kunye neoli ephezulu yeoli kunye neviniga ye-balsam yokuqhuma kwe-flavour.

I-vinaigrette ye-balsamic imnandi kakhulu, unokufuna ukwenza ibhetshi eyongezelelweyo ukuyigcina kamva. Isebenza kakuhle ngesaladi yamaGrike, isaladi yasehlotyeni eneetumato kunye netshizi yebhokhwe, okanye isaladi kaKesare.

Ukulungiselela kunye nexesha lokupheka kunokubonakala ngathi kuninzi kwisaladi. Kodwa ukuba ulungiselela inkukhu ngaphambi kwexesha, ixesha lokulungiselela liya kuncitshiswa libe malunga nemizuzu eyi-10 ubuninzi.

Ke ukuba ulambile, thatha izitya ezimbalwa ezikhulu kwaye uqalise ukulungiselela izithako zakho. Ixesha lokutya isaladi.

Isaladi yenkukhu kunye ne-keto balsamic dressing

Isitya esikhulu se-Cobb Chicken Salad ene-Balsamic Vinaigrette, i-Baked Chicken Breast, i-Blue Cheese, i-Romaine Lettuce, kunye ne-toppings emnandi ngakumbi.

• Ixesha elipheleleyo: I-35 minutos.
• Ukusebenza: 2.

Izithako

• 1 isifuba senkukhu ephilayo ngaphandle kwesikhumba.
• Amaqanda ama-3 aphekiweyo aphekwe nzima.
• 2 iikomityi lettuce yaseRoma.
• 2 iikomityi lettuce ibhotolo.
• ½ iavokhado.
• I-¼ yekomityi yetswele elibomvu linqunyulwe libe ziziqwenga.
• ¼ yekomityi yeebhola ze-mozzarella.
• 2 - 3 iitumato.
• Ukuzikhethela (imbewu yesesame emnyama).

Vinaigrette:

• Iipuniwe ezi-2 zeoyile ye-olive.
• 1 icephe leviniga yebhalsam.
• Ijusi ye-1 yekalika ekhanyiweyo.
• Ityuwa kunye nepepile emnyama ukunambitha.

Imiyalelo

1. Preheat i-oven ukuya kwi-190º C / 375º F.
2. Kwiphepha lokubhaka elifakwe ngephepha lesikhumba, yongeza isifuba senkukhu uze ufefe ityuwa kunye nepepper.
3. Bhaka imizuzu engama-25 ukuya kwengama-30, okanye de inkukhu ifikelele kubushushu bangaphakathi obuyi-75º C / 165º F.
4. Ukusabalalisa ngokulinganayo i-lettuce, i-anyanisi ebomvu, utamatisi, iibhola ze-mozzarella, amaqanda kunye nenkukhu kwiiplate ezimbini.
5. Fafaza ngembewu yeesesame ozikhethelayo.
6. Kwisitya esincinci, xuba iziqulatho zokugqoka kwaye uthele ukugqoka kwisaladi.
7. Khonza kwaye ujabulele!

Ukutya

• Ubungakanani besahlulo: 1.
• Iikhalori: 573.
• Amafutha: I-31,6 g.
• Iicarbohydrate: 11,5 g (6,5 g inetha).
• Ifayibha: I-5 g.
• Iiprotheni: I-61 g.

IPalabras iqhosha: Chicken Cobb Salad kunye Balsamic Vinaigrette Recipe.