Okokugqibela, iRip-Carb Pizza Crust Recipe engazukuwa

Umxholo

• I-Carb ephantsi yePizza Crust
• Izithako
• Imikhombandlela
• Uphengululo lwe

Xa usitya ukutya okune-carb ephantsi, ukwenza uqweqwe lwe-pizza olufana neyona nto ayisiyondlwan 'iyanetha. Fumana iresiphi ye-cauliflower ephantsi yecauliflower pizza crust kwi-intanethi, kwaye ungagqibela ngendalo ephundukileyo engangcambi ukude njengesonka.

Buuut akufuneki ibenjalo. I-recipe ye-pizza ephantsi ye-pizza evela kwincwadi yokupheka Keto Isonka ngu-Faith Gorsky noLara Clevenger (Thenga yona, $ 13, amazon.com) bayakutshintsha uluvo lwakho ngee-pizza ezisezantsi-carb ngonaphakade.

Yintoni ekuyo? Okokuqala, le recipe isebenzisa umgubo we-almond kunokuba ukholifulawa otyiweyo.Umgubo weAlmond umhlaba ucoleke ngakumbi kune cauliflower ene-riced, eyenza ibengcono ekulingiseni umgubo omhlophe kwaye, ke, enye yezona zinto ziphambili ze-carb ephantsi. I-husky ye-Psyllium, ifayibha eyenziwe ngeqokobhe langaphandle lembewu yesityalo se-psyllium, sesinye isithako esikhethwe ngenjongo yokwenza uqweqwe lube ngathi sisonka. Isetyenziselwa ukubhaka njengearhente yokubopha, ngokweMyRecipes.com, ethi ikuncede ekuthinteleni ukuqhekeka okungumbumbulu. Uya kufaka igwele njengoko ubuya kwenza intlama ye-pizza yesiko, ke iya kuba nevumba elifanayo kwisonka esiqhelekileyo. Yonke loo nto yongeza kowona mgangatho usezantsi we-carb onokuthi uwenze ngomzamo omncinci. (Idibeneyo: I-Banza ivele nje ikhuphe i-Chickpea-Crust Pizzas-Kodwa ngaba ziphilile?)

Iresiphi yenziwe nge-keto dieters engqondweni, ke nokuba ulandela ukutya okune-carb ephezulu, unokuyilungela kwindlela ophila ngayo. Enye iresiphi enexabiso le-12-intshi ye-pizza (cinga: i-pizza ephakathi ukusuka kwindawo yakho yonikezelo eqhelekileyo) kunye newotshi kwi-42 grams ye-carbs ngokuphakelwa. Ke ukuba uyahlulahlula i-pizza kwizilayi ezisibhozo, iyakuba malunga ne-5 carbs kwisilayi ngasinye. (Ukuthatha i-fiber kwi-equation, imalunga ne-3 carbs net kwisilayi ngasinye.) Ukuba uku-keto yokutya, unokuyonyusa ngamafutha akho aphakamileyo, kunye ne-carb toppings. I-FWIW, i-pizza yesonka samasi emine iya kuba ilungile. (Eyeleleneyo: I-Blaze Pizza ngoku Ine-Keto Crust yaBathandi bePizza kukutya okuneCarb ephantsi)

Nje ukuba ugqibezele iresiphi ye-pizza esezantsi ye-carb, ungayibhaka kwangoko okanye uyiqandusele kamva. Ixesha lakho elifanelekileyo lokubhaka kunye neqondo lobushushu liya kuxhomekeka kukhetho olukhethiweyo kodwa cwangcisa ukukhupha intlama kwaye uyipheke kuqala ngaphandle kokuthambisa kwi-425 ° F imizuzu emithandathu ukuya kwesibhozo. Emva kokongeza ii-toppings, bhaka malunga nemizuzu emithandathu ukuya kwisibhozo eyongezelelweyo ye-pizza sisi (de itshizi inyibilike) okanye imizuzu eli-12 yepitsa elayishwe ngaphezulu.

Ulambile okwangoku? Nantsi indlela yokwenza eyona pizza iphantsi ye-carb.

I-Carb ephantsi yePizza Crust

Yenza: Intlama ye-pizza eyi-1 (12-intshi)

Ixesha lokupheka: 6-8 imizuzu

Ixesha lilonke: imizuzu engama-35

Izithako

• 1 ithisipuni igwele kwangoko
• Iipuniwe ezi-2 zamanzi afudumeleyo
• 1 indebe yomgubo weamangile
• 1 ithisipuni psyllium husk powder
• 1 ithisipuni yokubhaka powder
• Iikomityi ezi-1 1/2 ezikhutshiweyo ezinobumanzi obuphantsi, inxalenye-skim mozzarella itshizi
• I-ounce i-cream epheleleyo ye-cream cream
• 1 iqanda elikhulu, libethwe kancinci
• Ioyile yeavokhado, ioyile ye-olive, okanye i-ghee, yezandla zakho

Imikhombandlela

1. Ukufudumala i-oven ukuya kwi-425 ° F. Ukuba unelitye lokubhaka lodongwe, libeke embindini we-oven ukuze ufudumeze.
2. Kwisitya esincinci, yongeza imvubelo kunye namanzi afudumele kwaye uvuselele ukudibanisa. Beka bucala kude kube ne-foamy, malunga nemizuzu emi-5 ukuya kweli-10.
3. Kwisitya esiphakathi, xuba umgubo we-almond, i-psyllium husk powder kunye ne-baking powder kwaye ubeke ecaleni.
4. Kwisitya esikhulu se-microwave-safe, yongeza i-mozzarella kunye noshizi cream. I-Microwave kwimizuzwana engama-60 uze uqhube, kwaye uqhubeke ne-microwaving kwi-20-second increments kuze kube yilapho umxube we-cheese unyibilika ngokupheleleyo kwaye udibaniswe xa uvuselelwa.
5. Hlanganisa umxube wegwele kwi-cheese enyibilikiweyo uze udibanise, uze ugxobhoze kwiqanda elibethiweyo de lidibene. Gxuma umxube womgubo we-almond de ube yintlama.
6. I-oyile izandla zakho kwaye uxove intlama kwisitya amatyeli aliqela ide ihlangane njengebhola.
7. Gquba intlama phakathi kwamacandelo amabini ephepha lesikhumba kwisangqa se-intshi eyi-12. Thatha intlama kwiindawo ezininzi ngemfoloko.
8. Slayida isangqa senhlama kwilitye lokubhaka langaphambili lodongwe kwaye ubhake de kube liqala ukujika libe mnyama ngombala wegolide, malunga nemizuzu emi-6. Ukuba usebenzisa i-cookie sheet enkulu endaweni yelitye lokubhaka lodongwe, pheka malunga nemizuzu eyi-8.
9. Okwangoku, ungayivumela ipitsa ipholile, uyisonge kakuhle ngokusongelwa ngeplastiki, kwaye uyibeke efrijini kangangeentsuku ezintathu okanye uyi freeze ukuya kuthi ga kwiinyanga ezintathu ukubhaka kwakhona kamva. Okanye unokongeza iitoppings zakho ozithandayo kwaye wenze ipizza ngoku!

Iinyani zesondlo sayo yonke iresiphi yenhlama: i-1,342 yeekhalori, i-104 g yeoyile, i-42 g ye-carbs, i-16 g yefayibha, i-8 g iswekile, i-protein ye-74 g

Icatshulwe kwi Keto Isonka Ngu-Faith Gorsky kunye noLara Clevenger. Ilungelo lokushicilela lika-2019 nguSimon & Schuster, Inc. Ifoto nguJames Stefiuk, uFaith Gorsky, kunye noLara Clevenger. Isetyenziswe ngemvume yomshicileli, iAdams Media, uphawu lweSimon & Schuster. Onke amalungelo agciniwe.

Uphengululo lwe