IChard Rainbow Chard yeCeto-Friendly Thanksgiving Side Dish

Umxholo

• IChard Rainbow Chard ecoliweyo
• Uphengululo lwe

Kuyinyani: Uninzi lwezithako ezinamafutha aphezulu kwi-keto yokutya zinokukwenza ukuba ukrwele intloko kancinci ekuqaleni, kuba i-fat-fat yonke into yayisenziwa ixesha elide. Kodwa xa ujonga kwisayensi yokulahleka kwesisindo emva kwesidlo se keto, uqala ukuqonda ukutshintshela kule ndlela yokutya okunamafutha aphezulu.

Kukho iimpazamo ezibalulekileyo kunye nemibono engeyiyo malunga nokutya kweketo. Ukuqala, awukwazi ukutya nje ibhekoni kunye neeavokhado; ayiphilanga loo nto. Kwaye hayi, akufanele ube kwi-keto yokutya ngonaphakade. Kodwa ukuba ukhumbula ii-macros zakho kwaye wenze ukhetho olufundileyo kwiindidi zamafutha owadlayo, ungaphumelela ukunciphisa umzimba kwaye ufumane amandla.

Le recipe ifumana amafutha awo kwi-avocado ioli, i-cream enzima, kunye ne-cream ye-cream, kwi-13 grams yamafutha, i-7 yayo ingamafutha ahluthayo-into yokugcina iliso ngokubanzi, nokuba uku-keto okanye akunjalo. . (Idibeneyo: Ngaba i-Butter isempilweni? Inyaniso malunga neFat egcwalisiweyo)

I-chardbow chard ayenzeli umboniso omibalabala kuphela kodwa ikwangumthombo otyebileyo weevithamini A kunye no-K kunye nentsimbi.

Fumana ngakumbi i-keto Imibono yokufumana iresiphi ngemenyu yokuGqibezela uKeto.

IChard Rainbow Chard ecoliweyo

Yenza iinkonzo ezi-8

Ubungakanani benkonzo: 1/2 indebe

Izithako

• 1 1/2 yeepawundi chard chard
• I-1/2 ithisipuni yetyuwa ye-Himalayan pink
• I-tablespoon ye-avocado yeoli
• 2 i-clove yegalikhi, igayiwe
• I-1/2 indebe yekhilimu enzima
• I-4 oz cream cheese, cubed kwaye yathamba
• Ikomityi ye-1/4 ekhutshiwe iParmesan, kunye neyongezelelweyo yokuhombisa (ngokuzithandela)
• 1/4 ithisipuni ipepile emnyama
• 1/8 ithisipuni ye-cayenne pepper

Imikhombandlela

1. Isiqu sivela kwi-chard. Iziqu ezicekeceke kancinci, uzigcine zahlukile kumagqabi. Gweba amagqabi. Yongeza amaqabunga, ityuwa, kunye ne-1/4 yekomityi yamanzi kwi-4-quart pot. Gubungela kwaye upheke phezu kobushushu obuphakathi; malunga nemizuzu emi-5 okanye kude kubune.Susa kubushushu kwaye ugqithisele amagqabi kwitawuli yephepha ebhalwe iphepha lokubhaka. Pat eyomileyo; Bekela ecaleni.
2. Kwimbiza efanayo, fudumeza i-avocado ioli phezu kobushushu obuphakathi. Yongeza iziqu kunye negalikhi. Pheka imizuzu emi-3 ukuya kwemi-5 okanye de ube ithe chu.
3. Nciphisa ubushushu phakathi-phantsi. Yongeza ukhilimu, itshizi, iParmesan, ipepile emnyama kunye nepepile yecayenne. Gxuma de i-cream cheese inyibilike. Gxuma amagqabi. Gcoba ngeParmesan eyongezelelweyo, ukuba ufuna.

Amanqaku esondlo (ngokusebenza): Iikhalori ezili-144, i-13g yeoyile (7g ehleliyo)

Uphengululo lwe