I-Rainbow Chard Ekhilimuwe ye-Keto-Friendly Thanksgiving Side Dish

-Delile

• Ishadi Lothingo Olukhanyayo
• Buyekeza kwe-

Kuyiqiniso: Izithako eziningi ezinamafutha amaningi ekudleni kwe-keto zingakwenza ukuthi unikine ikhanda lakho ekuqaleni, ngoba konke okunamafutha amancane kwakwenzelwe i-soooo ende. Kepha uma ubheka isayensi yokwehlisa isisindo ngemuva kokudla kwe-keto, uqala ukuqonda ukushintshela kule ndlela yokudla okunamafutha aphezulu.

Kunamaphutha abalulekile nemibono eyiphutha ezungeze ukudla kwe-keto. Okokuqala, awukwazi nje ukudla ubhekeni nokwatapheya; lokho akunampilo. Futhi cha, akufanele uhlale ekudleni kwe-keto unomphela. Kepha uma ukhumbula ama-macros akho futhi wenza izinqumo ezifundisiwe ezinhlotsheni zamafutha owadlayo, ungalahlekelwa isisindo ngempumelelo futhi uthole amandla.

Le recipe ithola amafutha awo kumafutha kakotapheya, ukhilimu osindayo, noshizi ukhilimu, ingqikithi yamagremu angu-13 wamafutha, angu-7 awo angamafutha agcwele -into okufanele uyibhekisise ngokujwayelekile, kungakhathaliseki ukuthi uku-keto noma cha. . (Okuhlobene: Ingabe Ibhotela Liphilile? Iqiniso Mayelana Namafutha Agcwele)

I-rainbow chard ayenzi nje kuphela isethulo esimibalabala kepha futhi ingumthombo ocebile wamavithamini A no-K kanye nensimbi.

Thola imibono yokuthola iresiphi ye-keto nangokwemenyu ephelele ye-Keto Thanksgiving.

Ishadi Lothingo Olukhanyayo

Yenza ama-servings ayi-8

Usayizi wokukhonza: 1/2 indebe

Izithako

• 1 1/2 amakhilogremu we-rainbow chard
• 1/2 isipuni usawoti opinki waseHimalaya
• 1 isipuni samafutha kakotapheya
• Ama-clove ayi-2 egayiwe
• 1/2 inkomishi ukhilimu onzima
• 4 oz ukhilimu ushizi, cubed futhi wathamba
• I-1/4 indebe ekhishwe i-Parmesan, kanye nokungeziwe kokuhlobisa (ngokuzithandela)
• 1/4 isipuni pepper omnyama
• 1/8 ithisipuni pepper cayenne

Izikhombisi-ndlela

1. Ukunquma kubangelwa yi-chard. Sika iziqu zibe mncane, uzihlukanise namaqabunga. Qoba amaqabunga. Faka amaqabunga, usawoti kanye namanzi angu-1/4 enkomishi embizeni engama-4-quart. Vala bese upheka ngokushisa okuphakathi nendawo; cishe imizuzu emihlanu noma kuze kubune.Susa ekushiseni bese uhambisa amaqabunga kuthawula lephepha eligcwele umugqa wokubhaka. Pat eyomile; beka eceleni.
2. Embizeni efanayo, shisa uwoyela we-avocado ngaphezu kokushisa okuphakathi naphakathi. Faka iziqu nogalikhi. Pheka imizuzu emi-3 kuya kwemi-5 noma kuze kube ithenda.
3. Yehlisa ukushisa kube maphakathi-phansi. Faka ukhilimu, ushizi kakhilimu, iParmesan, upelepele omnyama nopelepele we-cayenne. Hlanganisa kuze kube yilapho ushizi ukhilimu uncibilika. Hlanganisa amaqabunga. Gcoba nge-Parmesan eyengeziwe, uma ufisa.

Amaqiniso wokudla okunempilo (ngokusebenza ngakunye): ama-calories ayi-144, amafutha angu-13g (7g sat. Fat), 33mg cholesterol, 411mg sodium, 5g carbohydrate, 1g fiber, 2g ushukela, 4g protein

Buyekeza kwe-