I-Shepherd's pie noma i-shepherd pie yisidlo sendabuko sase-Irish esivame ukungabi nalutho ngaphandle kwama-carbohydrates. Ngenhlanhla yakho, le recipe iyalishiya igolide le-Yukon namazambane ama-russet ekholifulawa ecubuziwe.
Ngoshintsho olulodwa olulula, ungajabulela lokhu kudla okunethezekile kungenacala ngokuphelele ekudleni ama-carbs amaningi.
I-Keto Shepherd's Pie iwukudla okuphelele kwaphakathi nesonto, futhi futhi kunambitheka kahle uma ukusebenzise njengokusala ukuze udle ngezinye izinsuku.
Le recipe yophaya kamalusi yile:
- Kuyashisa.
- Iyaduduza.
- Kumnandi
- Okumnandi
Izithako eziyinhloko yilezi:
- Inyama egayiwe.
- Ukholifulawa.
- Umhluzi wethambo.
Izithako ozikhethela zona.
- Cheddar ushizi.
- Umhluzi wenyama.
- Ukhilimu omuncu.
Izinzuzo zezempilo zalo phayi womalusi we-keto
Ngaphandle kwe-gluten
Izindlela zokupheka eziningi zikaphayi womalusi zihlanganisa inani elincane likafulawa wenjongo yonke. Kungenzeka ukuthi awuzange uqaphele, kodwa uma uzwela ku-gluten, ukudla uphaya womalusi wendabuko kungaba yingozi empilweni yakho.
Yiqiniso, le nguqulo ye-keto ayinciphisi kakhulu kuphela ama-carbs kulesi sidlo sokunethezeka esiphundu, kodwa ngeke ukuthole okusanhlamvu kwanoma yiluphi uhlobo kule recipe.
Igcwele izithako eziqinisa amasosha omzimba
I-Shepherd's Pie iyisidlo esiphelele sekwindla ebandayo nezinyanga zasebusika. Futhi njengebhonasi, le recipe igcwele ukudla okuqinisa umzimba okungakusiza ukuthi ugweme umkhuhlane ovamile kanye nomkhuhlane.
Emnyangweni wezinongo, une-rosemary ne-thyme. I-Rosemary iyi-antioxidant enamandla esiza umzimba wakho ukuthi ulwe nengcindezi ye-oxidative engenza buthaka amasosha akho omzimba ( 1 ).
Futhi i-thyme, eye yasetshenziswa amakhulu eminyaka emithini yesintu, iqukethe izinhlanganisela ezikhona elwa nokuvuvukalai-antibacterial futhi, ngokuvamile, ivuselela amasosha omzimba ( 2 ) ( 3 ).
Y umhluzi wamathambo inikeza umthombo ocebile we-amino acid glycine, ohlinzeka ngenani lezinzuzo zezempilo, okuhlanganisa ukulwa nokuvuvukala, abavikeli benhliziyokanye nomdlavuza ( 4 ).
I-Keto Shepherd's Pie
Ingabe usukulungele ukupheka le Pie Yomalusi emnandi nenempilo?
Qala ngokushisisa ibhodwe elikhulu ngamanzi angu-5 amayintshi / 2 cm futhi wengeze ama-cauliflower florets akho kubhasikidi we-steamer. Pheka phezu kokushisa okuphakathi kuze kube yilapho ukholifulawa uthambile, cishe imizuzu engu-8 kuya kweyi-10.
Ngenkathi ukholifulawa upheka, fudumeza i-skillet enkulu bese wengeza amafutha noma ibhotela olithandayo. Okulandelayo, engeza u-anyanisi oqoshiwe, izaqathe, nesilimo esidliwayo esinamagatsha anamanzi bese upheka imizuzu emithathu kuya kwemihlanu.
Uma imifino isinephunga elimnandi, ungakwazi ukwengeza inyama yenkomo, usawoti, pepper, rosemary, thyme. Pheka yonke into emlilweni ophakathi kuze kube nsundu osagolide.
Shisisa ihhavini ukuya ku-175ºF / 350ºC bese ugcoba ipani yesoso engu-9 x 13-intshi ngesifutho esingagxili noma ibhotela elingafakwanga usawoti.
Faka umhluzi wamathambo, isoso ye-Worcestershire kanye ne-tomato unama enhlanganisela yemifino / inyama bese ugoqa kahle ukuhlanganisa. Uma sekuhlanganiswe kahle, cisha ukushisa futhi ukuyeke kuphole kancane ukuze kushube.
Phakathi naleso sikhathi, khipha ukholifulawa bese wengeza ama-florets, ukhilimu onzima, ukhilimu ushizi, nosawoti kanye nopelepele ku-blender esheshayo futhi uhlanganise kuze kube bushelelezi.
Engeza ingxube yenyama phansi kwesitsha sokubhaka bese uthele i-cauliflower "amazambane ahlambulukile" phezu kwenyama bese ubhebhezela emaphethelweni..
Fafaza ushizi we-Parmesan phezu "kwe-potato topping" bese ubhaka imizuzu engu-25-30, kuze kube yilapho imiphetho iqala ukuba nsundu futhi icwebe.
Ukuhluka kwamaresiphi:
Ungayishintsha imifino oyifaka kuphaya womalusi wakho inqobo nje uma ingenawo ama-carbohydrates. Ubhontshisi obuluhlaza, i-kale, ne-broccoli yizengezo ezinhle.
Ungakwazi futhi ukufaka enye inyama egayiwe esikhundleni senyama yenkomo. Ophaya bomalusi bendabuko benziwa ngenyama yewundlu egayiwe, kodwa i-turkey egayiwe isebenza kahle kakhulu.
I-Keto Shepherd's Pie
Uyalithanda ikhekhe likamalusi? Kupakishwe imifino enoshukela, emnandi, inyama yenkomo egayiwe, ikholifulawa ecubuziwe, nezinongo, lokhu kudla okune-carb ephansi, okungenalo i-gluten kunempilo kakhulu kuneresiphi yasekuqaleni.
- Isikhathi Sokulungiselela: Amaminithi we-20.
- Isikhathi esiphelele: Amaminithi we-30.
- Rendimiento: 6 izinkomishi.
Izithako
- 500 g / 1 ikhilogremu yenkomo egayiwe, i-turkey noma iwundlu.
- Ikhanda elingu-1 likakholifulawa (lithathe ama-florets).
- 1 isipuni samafutha kakotapheya noma ibhotela.
- 1 u-anyanisi omncane, oqoshiwe
- 2 iziqu ze-celery, ziqoshwe kahle
- 1 isanqante, oqoshiwe
- 1 ½ isipuni sikasawoti.
- ¾ isipuni sikapelepele omnyama.
- 1 ithisipuni rosemary.
- ½ isipuni se-thyme.
- ½ inkomishi yomhluzi wethambo.
- 1 isipuni se-tomato unama.
- 2 wezipuni we-Worcestershire sauce.
- 85g / 3oz ukhilimu ushizi.
- 60g / 2oz ukhilimu onzima.
- ½ inkomishi ye-Parmesan ushizi osikiwe.
Imiyalo
- Shisisa ibhodwe elikhulu ngamanzi angu-5 ”/ 2 cm bese wengeza ama-cauliflower florets kubhasikidi oshisayo. Pheka kuze kube ithenda, cishe imizuzu engu-8-10.
- Ngenkathi ukholifulawa upheka, shisa i-skillet enkulu bese wengeza amafutha kakotapheya noma ibhotela. Engeza u-anyanisi, izaqathe, nesilimo esidliwayo esinamagatsha anamanzi. Pheka imizuzu engu-3-5 kuze kube yiphunga elimnandi. Engeza inyama yenkomo, isipuni esingu-1 sikasawoti, ½ isipuni sikapelepele, i-rosemary, ne-thyme. Pheka kuze kube nsundu yegolide.
- Shisisa ihhavini ukuya ku-175ºF / 350º C bese ugcoba isitsha sokubhaka esingu-22 ”x 33” / 9 x 13 cm ngesifutho esinganamathi noma ibhotela.
- Faka u-½ inkomishi yomhluzi, isoso ye-Worcestershire kanye ne-tomato unama enhlanganisela yenyama nemifino. Govuza kuze kuhlanganiswe kahle. Vala ukushisa futhi ukuyeke kuphole kancane ukuze kushube.
- Lapho ukholifulawa usuthambile, cisha ukushisa bese ukhipha amanzi. Faka ama-florets aphekiwe, ukhilimu osindayo, ushizi ukhilimu, ½ ithisipuni kasawoti kanye no-¼ wethisipuni kapelepele kusixube esinesivinini esikhulu noma iphrosesa yokudla bese uhlanganise phezulu kuze kube bushelelezi. Isizini ukunambitha.
- Faka ingxube yenyama/yemifino phansi endishini yokubhaka. Thela i-cauliflower puree phezu kwenyama bese uhambisa imiphetho. Fafaza ushizi weParmesan bese ubhaka imizuzu engama-25-30 kuze kube yilapho imiphetho iqala ukusunduza.
Ukudla okunomsoco
- Usayizi wengxenye: 1 inkomishi.
- Amakhalori: 224.
- Amafutha: I-13 g.
- Ama-carbohydrate: 8 g (Ingqikithi: 5 g).
- Isikhunta: I-3 g.
- Amaprotheni: I-20 g.
I-Palabras clave: i-keto shepherd's pie.