Rainbow Chard na Creamed don Gidan Abincin Godiya na Keto-Friendly

Wadatacce

• Rainbow Chard
• Bita don

Gaskiya ne: Yawancin abubuwan da ke da kitse mai yawa a cikin abincin keto na iya sa ku ɗanɗano kanku kaɗan da farko, saboda ƙarancin kitse duk abin da aka ƙaddara na dogon lokaci. Amma lokacin da kuka kalli kimiyyar asarar nauyi da ke bayan abincin keto, kun fara fahimtar motsi zuwa wannan hanyar cin mai mai yawa.

Akwai wasu muhimman kuskure da rashin fahimta game da abincin keto. Don farawa, ba za ku iya cin naman alade da avocado kawai ba; hakan ba lafiya. Kuma a'a, bai kamata ku kasance kan abincin keto ba har abada. Amma idan kuna tunawa da macros ɗin ku kuma ku zaɓi zaɓin ilimi akan nau'ikan ƙwayoyin da kuke ci, zaku iya samun nasarar rage nauyi da samun kuzari.

Wannan girke-girke yana samun abubuwan da ke cikinsa daga man avocado, kirim mai nauyi, da cuku mai tsami, don jimlar gram 13 na mai, 7 daga cikinsu suna da cikakken fats-wani abu don kiyaye ido gaba ɗaya, ko kuna kan keto ko a'a. . (Mai alaƙa: Shin Man shanu yana da lafiya? Gaskiyar Cikakkun Kitse)

Rainbow chard ba kawai yana yin gabatarwa mai launi ba amma kuma yana da wadataccen tushen bitamin A da K da baƙin ƙarfe.

Samun ƙarin ra'ayoyin girke-girke na godiya na keto tare da Cikakken Menu na godiya na Keto.

Rainbow Chard

Yana yin 8 servings

Girman hidima: 1/2 kofin

Sinadaran

• 1 1/2 fam na bakan gizo
• 1/2 teaspoon gishiri Himalayan ruwan hoda
• Cokali 1 na man avocado
• 2 tafarnuwa cloves, minced
• 1/2 kofin nauyi cream
• 4 oz cuku cuku, cubed da laushi
• 1/4 kofin Parmesan shredded, da ƙarin don ado (na zaɓi)
• 1/4 teaspoon barkono baƙi
• 1/8 teaspoon barkono cayenne

Hanyoyi

1. Gyara mai tushe daga chard. Yanke mai ɗanɗano mai tushe, yana ware daga ganye. Yanke ganye. Ƙara ganye, gishiri, da 1/4 kofin ruwa zuwa tukunya 4-quart. Rufe kuma dafa a kan matsakaici-high zafi; kusan mintuna 5 ko har sai an gama.Cire daga zafin rana kuma canja wurin ganye zuwa tawul ɗin takarda da aka jera a cikin takardar burodi. Ruwa bushe; ajiye gefe.
2. A cikin tukunya ɗaya, zafi man avocado akan matsakaici-zafi mai zafi. Ƙara mai tushe da tafarnuwa. Gasa na tsawon minti 3 zuwa 5 ko har sai da taushi.
3. Rage zafi zuwa matsakaici-ƙasa. Add cream, kirim cuku, Parmesan, black barkono, da barkono cayenne. Dama har sai an narke cuku. Dama a cikin ganye. Yi ado tare da ƙarin Parmesan, idan ana so.

Gaskiyar Abinci (a kowace hidima): adadin kuzari 144, jimlar kitse 13g (7g sat. Fat), cholesterol 33mg, sodium 411mg, carbohydrates 5g, fiber 1g, sukari 2g, furotin 4g

Bita don