20 Minute Keto Blackened Chicken Recipe

Izindlela zokupheka zenkukhu ezimnyama ngokuvamile zenziwe ngezinongo ezimnyama eziqukethe ushukela futhi ngubani owaziyo ukuthi yini enye.

Le nguqulo ye-ketogenic iqeda inhlanganisela ye-seasoning ethengwe esitolo bese ifaka esikhundleni samakhambi akhethwe ngokucophelela nezinongo zokudla okuhlanzekile nokunempilo okuphansi kwe-carb.

Ingxenye engcono kakhulu? Akuyona nje i-ketogenic, kodwa futhi i-paleo-friendly futhi ayinayo i-gluten.

Le nkukhu ephansi ene-carb emnyama yile:

• Okumnandi.
• I-Crunchy.
• Okubabayo.
• Kumnandi.

Izithako eziyinhloko yilezi:

• Izinkukhu zamabele.
• Ikhumini.
• Chili powder.

Izithako ezengeziwe ozikhethela zona.

• Upelepele we-cayenne.
• U-anyanisi powder.

Izinzuzo Ezi-3 Zezempilo Zale Recipe Yenkukhu Emnyama

# 1: Icebile nge-omega-9 fatty acids

Eminyakeni yamuva nje, uwoyela we-avocado uthole ukunakwa okwengeziwe endaweni ye-culinary hhayi kuphela ngenxa yezakhiwo zayo zokupheka ezishisa kakhulu, kodwa futhi nephrofayili yayo ye-fatty acid.

Amafutha kakotapheya angumthombo insada omega-9 fatty acids, abizwa nangokuthi amafutha e-monounsaturated. Nakuba kunezinkulumo eziningi mayelana namafutha agcwele kanye nama-omega-3s, ama-omega-9s awabonakali anganakwa kangako.

Lawa ma-acids anamafutha angakwazi ukumelana namazinga okushisa aphezulu kune-omega-3s futhi anikeze izinzuzo zezempilo, ikakhulukazi inhliziyo yakho ( ¹ ).

Uwoyela kakotapheya ungumthombo omuhle kakhulu we-omega-9 acids, kanti u-70% wama-lipids akokwatapheya avela kumafutha e-monounsaturated ( ² ).

# 2: thuthukisa ukugaya

Le recipe yenkukhu emnandi igcwele amakhambi nezinongo. Phakathi kwezinzuzo eziningi zokwengeza izinongo ekudleni kwakho umthelela ongaba nawo ekugayeni ukudla.

Uma unokugaya okubuthakathaka, uzovame ukuzwa isisu esibuhlungu noma ukuqunjelwa. Nokho, omunye wemiphumela emibi evame ukungabonakali yokungagayeki kahle kokudla ukudla okunomsoco okungaholela ekuntulekeni nasekuzizweni ukukhathala.

I-Cumin iyisinongo esaziwa ngomsebenzi wayo othuthukisa ukugaya. Sekuyizinkulungwane zeminyaka, i-cumin isetshenziselwa isiko lamaNdiya ukuze kuthuthukiswe ukugaya okungalungile.

Ucwaningo lubonisa ukuthi ukudla i-cumin kungathuthukisa ukusebenza kwama-enzyme aphula ukudla, ekugcineni kunikeze umzimba wakho ukudla okunomsoco ongcono ( ³ ).

# 3: isekela impilo yomzimba

Esinye isithako esinamandla kule recipe yenkukhu emnyama i-garlic. Izimpucuko emhlabeni wonke bezilokhu zisebenzisa ugalikhi njengesitshalo esiphilisayo iminyaka engaphezu kwezinkulungwane ezintathu ( ⁴ ).

Enye yezinzuzo ezaziwa kakhulu i-garlic inikeza umsebenzi wayo wokuzivikela omzimba. Ukwengezwa kukagalikhi kuboniswe ukuthi akunciphisi nje kuphela amathuba okuba nomkhuhlane ovamile, kodwa futhi kunciphisa ubude bemikhuhlane ( ⁵ ).

Inhlanganisela kugalikhi ebizwa ngokuthi i-allicin ikhiqizwa lapho ugaliki ugaywa. I-Allicin inomsebenzi we-antioxidant kanye ne-anti-inflammatory emzimbeni wakho, ongachaza izimfanelo ezikhuthaza impilo zikagalikhi ( ⁶ ).

Inkukhu ye-Keto emnyama ngemizuzu engu-20

Le recipe ye-keto emnandi iguquguquka ngendlela emangalisayo. Ungakwenza njengesidlo sakho esiyinhloko noma ukwenze ukudla okulula okunobungani be-keto.

Imisipha yenkukhu kanye namaphiko enkukhu abonakala ngokugqamile ezitsheni zakho ozithandayo, kodwa faka le nkukhu ebabayo ebabayo esikhumbeni ukuze uthole isiphuzo senkukhu esimnandi, esithuthukisiwe ozosithanda.

• Isikhathi Sokulungiselela: Amaminithi we-5.
• Isikhathi esiphelele: Amaminithi we-25.
• Rendimiento: 4.

Izithako

• 1 - 2 isipuni kumin.
• 1 - 2 wezipuni ze-chili powder.
• 1 - 2 wezipuni ze-garlic powder.
• 1 - 2 isipuni se-paprika esishisayo.
• ½ - 1 ithisipuni kasawoti.
• ½ - 1 isipuni sikapelepele omnyama.
• 1 isipuni samafutha we-avocado.
• Amabele enkukhu angama-115 g / 4 oz.

Imiyalo

1. Hlanganisa zonke izinongo endishini.
2. Epanini elikhulu phezu komlilo ophakathi faka amafutha kakotapheya.
3. Ngenkathi i-skillet ishisa, gcoba inkukhu ngokulinganayo ngengxube ye-spice.
4. Ukusebenzisa izindlawu, beka ngobumnene amabele enkukhu ku-skillet.
5. Pheka umbozwe imizuzu engu-8-10 ohlangothini olulodwa. Phenya bese upheka eminye imizuzu engu-8-10, noma kuze kufike izinga lokushisa langaphakathi ku-75ºF / 165º C.
6. Khonza nge Hlobisa of i-cauliflower macaroni kanye noshizi.

Ukudla okunomsoco

• Usayizi wengxenye: 1 ibele lenkukhu.
• Amakhalori: 529.
• Ama-carbohydrate: 2 g (Ingqikithi: 1 g).
• Isikhunta: I-1 g.
• Amaprotheni: 95,5.

I-Palabras clave: keto inkukhu emnyama.