Low-Carb Chicken da Farin kabeji Casserole

Farin kabeji yana daukan shinkafa a cikin wannan ganyayen kaza mai dadi. Gurasar tukunyar guda daya ta zama cikakke abinci ga duk wanda ke kallon su. Ƙaramin kirki, wasu cakuda cheddar, da kayan jazz iri-iri masu yawa kuma suna ba shi babban abincin.

Yanke ƙirjin kajin cikin cubes ko yanyan su don yin cututtukan bakin ciki. Ko kuma amfani da sakon kaza a cikin tasa. Turkey cutlets ne wani zaɓi zabin. Idan kuna so ku ƙara kayan lambu, kuyi wasu namomin kaza ko albasa tare da kaza da kuma kara su zuwa ga abincin. Ko kuwa, don fashewar launin launi, toshe wasu nau'in gwaninta da farin kabeji da ganye. Don yin sauce casserole, maye gurbin cream tare da 1 kofin wannan ainihin matsakaici farin miya ; sa shi a cikin shinkafa tare da rabi na cakuda. Yi amfani da sauran 1/2 kopin shredded cuku don topping.

Grated farin kabeji yana sanya kyakkyawan shinkafa ko juyayi maye. Yi amfani da kayan aiki na akwatin ko abincin abinci don ƙaddamar da farin kabeji (umarnin da ke ƙasa). Haɗuwa da farin kabeji da broccoli wani zaɓi ne, yana ba da karin launi da dandano.

Ɗaya mai karatu ya ce ta yi amfani da hade da broccoli sliced ​​da farin kabeji a cikin casserole tare da wasu karin kirim. Ta yi aiki da kaza da kayan lambu tare da shinkafa shinkafa.

Abin da Kayi Bukatar

• 1 laban boneless ƙirjin kaza
• 1 tablespoon man zaitun
• 1/2 teaspoon gishiri (ko dandana)
• Pero mai baƙar fata, don dandana
• 1/4 kofin kirim mai tsami (ko rabi da rabi)
• 1 head farin kabeji, grated (duba umarnin, a kasa)
• Zabin: 1/4 teaspoon albasa foda
• 1 1/2 teaspoons dried ganye (misali, Basil Basil, thyme, Italiyanci gauraye, da dai sauransu)
• 1 tablespoon yankakken faski
• 1 kofin shredded cheddar cuku

Yadda za a yi shi

1. Kafa ƙirjin kajin bushe tare da tawul na takarda. Yanke shi a cikin cubes ko yanki a tsaye don yin cutlets. Yayyafa kaza da sauƙi da gishiri da barkono.
2. Gasa man zaitun a cikin kullun mai nauyi a kan zafi mai zafi; ƙara kaza da kuma dafa har sai launin ruwan kasa a kowane bangare kuma kawai m, ko kuma game da minti 10 zuwa 12. Ƙara nauyi mai nauyi da kuma motsawa don yayata duk wani ɓangaren launin ruwan kasa.
3. Yanke tanda zuwa 325 F (165 C / Gas 3).

1. Yi yayyafa nama na 7-by-11-inch ko 1 1/2-quart casserole tare da ba tare da man shafawa dafafa ba; ƙara grated farin kabeji.
2. Yayyafa farin kabeji da sauƙi da gishiri da barkono, albasa foda (idan ana amfani da su), Basil da thyme ko hade da ganye, da kuma faski.
3. Top da farin kabeji tare da kaza browned; dashi tare da cream.
4. Yayyafa murfin cheddar a kan duk.
5. Rufe lafaɗen tamba tare da tsare da kuma gasa tsawon minti 15 zuwa 20.

Yadda za a Yi "Rice Farin Farin Ciki"

1. Yanke furanni daga shugaban farin kabeji kuma saka su a cikin kayan sarrafa abinci.
2. Tashi har sai farin kabeji shine nauyin hatsi na yarinya ko shinkafa.
3. Don hatsi mai hatsi, yi amfani da babban fadi a kan abincin abinci ko yin amfani da akwatin caji.

Wasu wasu ƙananan carb abincin abinci sun hada da yaduwa tare da tafarnuwa , wannan gasa tilapia tare da tafarnuwa , rani squash "taliya ," cushe meatballs , da kuma cheddar farin kabeji da wuri .

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	431
Total Fat	30 g
Fat Fat	13 g
Fat maras nauyi	10 g
Cholesterol	115 MG
Sodium	564 MG
Carbohydrates	9 g
Fiber na abinci	3 g
Protein	32 g

(Ana bayanin ladaran abincin jiki a kan girke-girke ta amfani da wani tsari na kayan aiki kuma ya kamata a yi la'akari da kimantawa. Sakamakon mutum ɗaya zai iya bambanta.)