Kāleka Ānuenue i kāwili ʻia no kahi kīʻaha mea hoʻomaikaʻi Keto-Friendly

Anter

• ʻAnuenue Kalima Chard
• Nānā no

He ʻoiaʻiʻo: ʻO ka nui o nā mea momona kiʻekiʻe o ka ʻai keto hiki iā ʻoe ke ʻoki liʻiliʻi i kou poʻo i ka wā mua, no ka mea, ua haʻi ʻia nā mea momona haʻahaʻa no ka lōʻihi loa. Akā ke nānā ʻoe i ka ʻepekema hoʻemi kaumaha ma hope o kaʻai keto, hoʻomaka ʻoe e hoʻomaopopo i ka neʻe ʻana i kēia ala momona momona o ka ʻai ʻana.

Aia kekahi mau hewa nui a me nā kuhi hewa e pili ana i ka papaʻai keto. No ka hoʻomaka, ʻaʻole hiki iā ʻoe ke ʻai wale i ka puaʻa a me nā avocados; ʻaʻole maikaʻi kēlā. A ʻaʻole, ʻaʻole pono ʻoe ma ka papa keto no ka wā pau ʻole. Akā inā noʻonoʻo ʻoe i kāu macros a hana i nā koho hoʻonaʻauao i nā ʻano momona āu e ʻai nei, hiki iā ʻoe ke lilo i ke kaumaha a loaʻa ka ikehu.

Loaʻa kēia momona i kāna ʻike momona mai ka aila avocado, ka kirimaona kaumaha, a me ka tī waiū, no ka nui o 13 mau momona o ka momona, 7 o ia mau mea momona momona-kahi mea e nānā mau ai ka nui, inā ʻoe ma keto a ʻaʻole paha. . (Related: He ola kino ka Butter? ʻO ka ʻoiaʻiʻo e pili ana i ka momona momona)

ʻAʻole wale ka Chard Ānuenue e hana i kahi hōʻike waihoʻoluʻu akā waiwai pū kekahi i nā huaora A a me K a me ka hao.

E kiʻi i nā manaʻo hoʻomoʻo keto hou aʻe me ka Menu Keto Thanksgiving Menu piha.

ʻAnuenue Kalima Chard

Hana i 8 mau lawelawe

Ka lawelawe ʻana i ka nui: 1/2 kīʻaha

Nā mea hoʻohui

• 1 1/2 paona ānuenue
• 1/2 teaspoon ka paʻakai Himalayan a pink
• 1 punetune ka aila avocado
• 2 kālika cloves, minced
• 1/2 kīʻaha kaumaha kaumaha
• 4 oz cream cheese, cubed a palupalu
• 1/4 kīʻaha shredded Parmesan, a me nā mea hou aʻe no ka hoʻonani (pono ʻole)
• 1/4 teaspoon pepa ʻeleʻele
• 1/8 teaspoon pepa cayenne

Nā kuhikuhi

1. ʻUmi mai ka chard. E ʻoki ʻoki i nā ʻōpala, e hoʻokaʻawale i nā lau. ʻOhi lau. E hoʻohui i nā lau, ka paʻakai, a me 1/4 kīʻaha wai i kahi ipuhao 4-quart. E uhi a hoʻomoʻa i ka wela waena; ma kahi o 5 mau minuke a i ʻole e mae.Wehe i ka wela a hoʻolilo i nā lau i kahi kāwele pepa i uhi ʻia i ka pepa bakena. Pā maloʻo; hoʻokaʻawale.
2. I ka ipu hoʻokahi, hoʻāla i ka aila avocado ma luna o ka wela mehana. Hoʻohui i nā koʻokoʻo a me ka kālika. E hoʻomoʻa no 3 a 5 mau minuke a hiki i ka palupalu.
3. E hoʻemi i ka wela i ka haʻahaʻa. E hoʻomoʻi i ka kirimalu, ka waiūpaila, Parmesan, ka pepa ʻeleʻele, a me ka pepa cayenne. E hoʻoulu a hiki i ka hoʻoheheʻe ʻia ʻana o ka tī waiū. E hoʻoulu i ka lau. E hoʻonani me ka Parmesan hou, inā makemakeʻia.

Nā Mea Pono Nānā (no kēlā me kēia lawelawe): 144 calories, 13g huina momona (7g sat. Momona), 33mg cholesterol, 411mg sodium, 5g carbohydrates, 1g fiber, 2g kō, 4g protein

Nānā no