Keto Chicken Tikka Masala Recipe in 30 Minutes

Inkukhu i-tikka masala yenye yezona zidlo ezidumileyo zamaNdiya eNtshona. Iresiphi yesiNtu ihanjiswa ngerayisi kunye nesonka se-naan ukunceda ukufunxa isosi emnandi.

Nangona kunjalo, le nguqulo ye-keto ayisusi kuphela i-carbs kwi-sauce, iphinda isuse i-carb ephezulu ye-naan kunye nelayisi. Ngokwenza njalo, le tikka masala ikwayi-100% ayinagluten.

Ukuba ufuna ukuba ingabikho yobisi, vele ubeke i-cream enzima kunye ne-coconut cream okanye ubisi lwekhokhonathi.

Le recipe yenkukhu i-tikka masala yile:

• Enencasa
• Iyathuthuzela.
• Imnandi
• Inezinongo.

Izithako eziphambili zezi:

• Amathanga enkukhu.
• Umxube weziqholo.
• Coconut cream.

Izithako:

• Isithsaba.
• Cardamom.
• I-coriander entsha

3 Uncedo lweMpilo lwale Nkuku iTikka Masala

# 1: ukuxhasa ukwehla kobunzima

Inkukhu ngumthombo ogqwesileyo weprotheyini, edlala indima ebalulekileyo kulawulo lobunzima kunye nokugcinwa. Ukuba ufuna ukunciphisa umzimba kunye nokwakha izihlunu, ukufumana iprotheni efanelekileyo kuyimfuneko. Iprotheyini ikwabonelela ngesiphumo esongezelelweyo sokuhlutha, kukunceda uzive ugcwele kwaye wanelisekile ixesha elide ( ¹ ).

Le keto yenkukhu itikka masala inika esinye isithako esiyimfihlo ukunciphisa umzimba: Ikhokhonathi cream.

Uphando lubonisa ukuba ukutya amafutha e-coconut kunokunceda ukunciphisa umjikelezo wesinqe. Kolunye uphononongo, abaphandi banike iqela lamavolontiya ioli yekakhukhunathi iiveki ezine kwaye balinganise izinqe zabo ngaphambi nasemva.

Emva kweeveki ezine, amavolontiya abonisa ukujikeleza kwesinqe esincitshisiweyo, oku kwabonakala ngokukodwa kumavolontiya angamadoda ( ² ).

I-MCTs (i-medium chain triglycerides) kwioli yekakhukhunathi inokuba negalelo kule mpembelelo yokulahlekelwa kwesisindo. Uphando lubonisa ukuba ii-MCTs zinokukunceda ukunqanda ukutya kwakho kwaye zinokuphucula ukutshiswa kwamafutha ( ³ ) ( ⁴ ).

# 2: ukuphucula ukwetyisa

Le recipe yenkukhu i-tikka masala igcwele iziqholo eziphucula ukucola ukutya. I i ginger, i-cumin kunye ne-coriander zimbalwa zezithako eziphucula ukugaya ezenza esi sidlo sibe sikhulu kwabo bane-digestion ebuthathaka.

Ijinja yaziwa ngokukwazi ukuthomalalisa ukungagayeki. Enyanisweni, abafazi abakhulelweyo bahlala besela iti ye-ginger ukuze banqobe ukugula kwasekuseni okubangelwa ukukhulelwa ( ⁵ ).

Ukongeza, i-ginger inokunceda ekugayeni ngokubanzi ngokuphucula ixesha lokuhamba lokutya. Olunye uphononongo luye lwabonisa ukuba ukongezwa kwejinja kuphucula izinga lokukhupha isisu nge-50% ( ⁶ ).

Kunye nejinja, ikumin, kunye necoriander ziye zasetyenziswa kangangamawaka eminyaka kwinkcubeko yemveli yaseIndiya ukuphucula ukwetyisa. Uphando lubonisa ukuba ezi ziqholo ezishushu zinokuchaphazela impilo yokugaya ngokuphucula umsebenzi we-enzyme kunye nokwandisa ukukhutshwa kwenyongo esibindini ( ⁷ ) ( ⁸ ).

# 3: khuthaza izinga leswekile yegazi esempilweni

Ukulandela ukutya kwe-ketogenic yenye yeendlela ezinamandla zokulawula izinga leswekile yegazi kuba, ngokwendalo, uphepha ukutya okunokubangela iswekile okanye i-spike.

Nangona kunjalo, ukulinganisa inqanaba leswekile yegazi ngumsebenzi wangaphakathi kunye nomsebenzi wangaphandle. Ngamanye amazwi, ukujonga inqanaba leswekile yegazi ngokujonga into oyityayo ayisiyiyo yodwa indlela yokugcina impendulo yeswekile yegazi.

Elinye iqhekeza elibaluleke ngokulinganayo lephazili yeswekile yegazi ukondla amalungu kunye nezicubu ezinoxanduva lokulungisa iicarbohydrates.

Amatswele ngumthombo otyebileyo wesityalo sequercetin. Phakathi kwezinye izibonelelo ezininzi, i-quercetin ibonakaliswe ukuba inamandla okulwa ne-antidiabetic ngokuphucula umsebenzi wamathumbu amancinci, i-pancreas, izicubu ze-adipose kunye nesibindi. ⁹ ).

Uphando lubonisa ukuba i-anyanisi inokuba nefuthe lokunciphisa iswekile kwi-1 kunye nohlobo lwe-2 yeswekile ( ¹⁰ ).

Keto Chicken Tikka Masala kwimizuzu engama-30

Ngaba uthanda ukutya okumnandi kwamaNdiya?

Le chicken carb ephantsi itikka masala yiresiphi emnandi nelula yesidlo sangokuhlwa esiphefumlelweyo seveki yaseIndiya. I-marinade, iziqholo kunye nemifuno igcwele i-flavour kwaye yenza isidlo esityebileyo nesifudumeleyo.

Le recipe inokwenziwa kwi-Instant Pot okanye kwi-cooker ecothayo, kodwa akukho nto ithelekiswa nokupheka kwindlela ye-skillet yendabuko.

• Ixesha lokulungiselela: I-10 minutos.
• Ixesha elipheleleyo: I-30 minutos.
• Ukusebenza: 5.

Izithako

• Amathanga enkukhu ama-4, anqunyulwe abe ngamaqhekeza amancinci.
• ½ ikomityi yekhokhonathi cream okanye nonfat yoghurt Greek.
• 1 isipuni segaram masala.
• Onion itswele enqunqiweyo.
• 2 bell pepper, zinqunqwe.
• 1½ ikomityi yekhilimu enzima.
• ½ ikomityi engenaswekile yeketo-ekhuselekileyo yetomato sauce.
• I-1 ithispoon ye-pepper emnyama.
• 1 ithisipuni yetyuwa yolwandle.
• 1 itispuni yekumin yomhlaba.
• 1 ithisipuni yejinja.
• 1 ithisipuni yomgubo wetshili.
• 1 ithisipuni ye-coriander.
• 1 ithisipuni utshaye i-paprika.
• I-1 ithispoon umgubo wegalikhi.

Imiyalelo

1. Kwisitya esikhulu, yongeza inkukhu, i-coconut cream okanye i-yogurt, kunye ne-garam masala kwaye udibanise uze udibanise.
2. Ngelixa inkukhu ihlanjululwa, yongeza i-anyanisi eqoshiwe kunye nentsimbi ye-pepper kwi-skillet enkulu phezu kobushushu obuphakathi kwaye upheke imizuzu emi-3.
3. Yongeza inkukhu kwi-skillet kwaye upheke imizuzu eyi-10, uvuselela ngamanye amaxesha.
4. Yongeza ezinye izithako kwi-blender yesantya esiphezulu, ukubetha ngesantya esiphezulu de idibaniswe.
5. Galela iziqulatho kwi-skillet kwaye upheke, ugqunywe, imizuzu eyi-14-16, okanye de inkukhu ifikelele kubushushu bangaphakathi obungama-75º C / 165º F.
6. Khonza ngecala le-cauliflower irayisi okanye i-cauliflower eshushu.

Ukutya

• Iikhalori: 469.
• Amafutha: I-43,3 g.
• Iicarbohydrate: 7.3 g (Umnatha: 4.2 g).
• Ifayibha: I-3,1 g.
• Iiprotheni: I-18,8 g.

IPalabras iqhosha: keto chicken tikka masala.