Creamed Rainbow Chard yeKeto-Inoshamwaridza Yekutenda Kurutivi Dish

Zvemukati

• Creamed Rainbow Chard
• Ongororo ye

Ichokwadi: Zvakawanda zvemafuta akakwirira muzvokudya zve keto zvinogona kukuita kuti urove musoro wako zvishoma pakutanga, nokuti pasi-mafuta zvinhu zvose zvakatorwa kwenguva refu. Asi kana iwe ukatarisa kune huremu-kurasikirwa sainzi kuseri kwekudya keto, unotanga kunzwisisa kutamira kune ino mafuta-nzira yekudya.

Kune mamwe akakosha kukanganisa uye zvisirizvo zvakakomberedza keto chikafu. Kune kutanga, haugone kungodya bhakoni nemaavocado; izvo hazvina hutano. Uye kwete, haufanire kunge uri paketo keto zvachose. Asi kana iwe uchirangarira nezve macro ako uye woita sarudzo dzakasarudzika pamhando dzemafuta iwe auri kudya, unogona kubudirira kudzikisa huremu uye uwane simba.

Iyi yekubheka inowana mafuta ayo zvemukati kubva kuavocado oiri, rinorema kirimu, uye kirimu chizi, kune akazara gumi nematatu magiramu emafuta, manomwe awo ari akazara mafuta-chimwe chinhu chekutarisa pane zvese, kunyangwe uri pane keto kana kwete . (Related: Rutaro Hune Utano Here? Chokwadi Pamusoro peMafuta Akakora)

Rainbow chard haingogadziri kuratidzwa kwemavara asi zvakare ine hupfumi hwevhitamini A uye K pamwe nesimbi.

Wana zvakatowanda keto Kuvonga mazano ekubika neComplete Keto Thanksgiving Menu.

Creamed Rainbow Chard

Inoita zvisere zvisere

Kushumira saizi: 1/2 mukombe

Zvinoshandiswa

• 1 1/2 pounds rainbow chard
• 1/2 teaspoon Himalayan pink munyu
• 1 tablespoon mafuta avocado
• 2 garlic clove, minced
• 1/2 mukombe heavy cream
• 4 oz cream chizi, yakabikwa uye yakapfava
• 1/4 mukombe shredded Parmesan, pamwe nekuwedzera kwekushongedza (kusarudza)
• 1/4 teaspoon mutsvuku
• 1/8 teaspoon cayenne pepper

Mirayiridzo

1. Kucheka kunobva ku chard. Chidimbu chakatsetseka stems, chinogara chakaparadzaniswa nemashizha. Chop mashizha. Wedzera mashizha, munyu, uye 1/4 mukombe mvura kune 4-quart poto. Dhavhara uye ubike pamusoro pepakati-yakanyanya kupisa; ingangoita maminetsi mashanu kana kusvika wilted.Bvisa kubva pakupisa uye utumire mashizha kune pepa tauro rakagadzirirwa kubika pepa. Pat dry; kuisa parutivi.
2. Muhari imwe chete, kupisa mafuta avocado pamusoro pepakati-yakanyanya kupisa. Wedzera madzinde uye gariki. Bika maminetsi matatu kusvika ku5 kana kusvika anyoro.
3. Deredza kupisa kusvika pakati-pasi. Wedzera kirimu, kirimu cheese, Parmesan, pepuru nhema, uye cayenne pepper. Shingairira kusvikira cream cheese yanyunguduka. Gadzirai mashizha. Gadzira neParmesan yakawedzerwa, kana uchida.

Zvokudya Zvokudya (pakushumira): 144 makorikori, 13g mafuta ose (7g akagara mafuta), 33mg cholesterol, 411mg sodium, 5g carbohydrates, 1g fiber, 2g shuga, 4g protein

Ongororo ye