Yabụ na ị na-ebelata carbohydrates - ọ dị mma maka gị. Mana nke ahụ apụtaghị na ị hapụla onwe gị maka ọdịnihu nke ara ọkụkọ nkịtị na osikapa kọlịflawa. N'ezie, ọtụtụ ntụziaka ọkụkọ dị ọkụ na carbs na-enweghị ụkọ na ngalaba ekpomeekpo. Ekwetaghị anyị? Nke a bụ ntụzịaka ọkụkọ 35 dị ala, nke a na-atụghị anya ya (gụnyere ụyọkọ nhọrọ enyi keto) iji mee ASAP.
GỤKWUO: Echiche 40 dị ala-carb echiche gị (na eriri ụkwụ gị) ga-ahụ n'anya
Foto: Liz Andrew/Styling: Erin McDowell1. Chicken Bruschetta (carbohydrate 6 g)
Na tomato niile na-atọ ụtọ, mmanya balsamic na ebe a na-atụkwasị obi, cheese Parmesan, ị gaghị ama na ị na-eri ihe dị mma maka gị.
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Peas abụọ na akpa ha 2. Igbe ọkụkọ Greek (carbohydrate 17g)
Osikapa kọlịflawa dị larịị abụghị ọtụtụ ihe ị ga-ede banyere ya, ma mgbe ị na-etinye ya na tzatziki, oliv na ọkụkọ zesty, ọ na-enwu.
Foto: Liz Andrew/Styling: Erin McDowell3. Whole30 Chicken Meatballs na kọlịflawa osikapa na aki oyibo-Herb Sauce (17g carbs)
Ọ dịtụla mgbe anyị gosipụtara gị na otu nri ọkacha mmasị anyị, bọọlụ anụ? Ndị a dị nro ma jukwa na ekpomeekpo (ma ewezuga achịcha achịcha).
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Ụlọ nri minimalist4. Ụdị ọkụkọ Caesar Salad (carbohydrate 8g)
Ihe mgbakwasa ahụ na-enweta ekpomeekpo ya site na oliv, ihendori Worcestershire na isi yogọt, ma ọ bụrụ na ị na-amafe croutons, efere ahụ na-emechi na gram 8 nke carbs kwa nri. Ọ na-atọ ụtọ n'ezie.
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kacha mma agwakọta nkịta
Foto: Liz Andrew/Styling: Erin McDowell5. Chicken na Snap Pea Stir-Fry (carbohydrate 11g)
Anyị nwere ike ịme abụ uri banyere nsị-fries maka ụbọchị (ha na-adị ngwa ngwa!), Ma anyị ga-ahapụ ka ụtọ ahụ na-ekwu okwu.
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Foto: Liz Andrew/Styling: Erin McDowell6. Balsamic kranberị roast ọkụkọ (carbohydrate 9g)
Akwụsịla ya n'oge nkwadebe maka nke a: Ọ na-abụkarị aka maka ịkwọ ụgbọ mmiri. Oge nri n'ezie bụ naanị nkeji iri atọ na ise.
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Skinnytaste Otu na Emeela7. Ọkụkọ e ghere eghe na ose na efere Brussels shredded (carbohydrate 19g)
Brussels na-epulite na-esi ísì ụtọ na caramelized, anyị na-ekwe nkwa na ị gaghị echefu osikapa.
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Kitchen nwere oke ochicho 8. Chicken zucchini Enchilada akpọọ nkụ obere carb (carbohydrate 25g)
Kedu ihe nwere n'ígwé nke agwa refried na chiiz na-amị amị ma agaghị emebi n'úkwù gị? Nwoke a.
Oge A Kwesịrị Ekwesị 9. Divan ọkụkọ dị obere (carbohydrate 6g)
Kedu ihe bụ ọkụkọ divan , ị na-ajụ? Oh, ọ bụ naanị 80s casserole kpochapụwo… na-eme mgbanwe dị mma.
Ntụ ọka Yum 10. Oge okpomọkụ Chipotle Chicken Cobb Salad na Cilantro Vinaigrette (carbohydrate 9g)
Weta na anụ ezi, ube oyibo na chipotle grilled ọkụkọ.
Kristen Kilpatrick/Nri Akọwapụtara11. Chicken ose ojii (carbohydrate 17g)
Ebe ị na-eme njem anaghị ama ihe na-abịa, maka ụdị ọkacha mmasị a na-enwu gbaa. Ọ dịkwa njikere na nkeji iri atọ, ọ nweghị nnukwu ihe.
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Christopher Hersheimer/Ụlọ Canal Cook Ihe12. Ọkụkọ apata ụkwụ na Pancetta na Green Olive (carbohydrate 4g)
Ọ bụrụ na ị na-achọ ihe akaebe na ọ dị mfe kacha mma, elela anya karịa akpụkpọ anụ ahụ na-agbawa agbawa n'apata ụkwụ ọkụkọ ndị a.
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songs mfe ịbụ
Nwuo-ighe13. Gochujang Chicken Stir-Fry (carbohydrate 22g)
Ọ dị mfe dị ka ịsa ara ọkụkọ nkịtị, mana ọ na-atọ ụtọ karị.
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Foto: Liz Andrew/Styling: Erin McDowell14. Chicken Chicken Tikka Masala Meatballs (carbohydrate 22g)
Gbanwee osikapa jasmine maka kọlịflawa ma ị na-azụ ahịa.
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Dana Carpender / Keto maka Otu15. Keto Pasta na Lemon-Kale Chicken (carbohydrate 9g)
Achịcha pasta a nwere ihe nzuzo: A na-eme ya na tofu shirataki noodles, nke ọ fọrọ nke nta ka ọ bụrụ na ọ dịghị carbs ọ bụla. (A na-akpọkwa ha noodles ọrụ ebube mgbe ụfọdụ. Ọ dabara.)
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Kristen Kilpatrick/Nri Akọwapụtara16. Chicken kofta kechie oven (carbohydrate 10g)
Ihe mkpuchi letus na-erughị ala. Ha mara mma, dị jụụ, na-enye ume ọhụrụ na ụgbọ ala dị mma maka kofta ọkụkọ na-esi ísì ụtọ.
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Foto: Liz Andrew/Styling: Erin McDowell17. Greek Yogurt Chicken Salad juru ose (carbohydrate 16g)
Enwere ike ịnye nri anyị niile n'ụgbọ mmiri ose mara mma?
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Foto: Nico Schinco/Styling: Erin McDowell18. Ofe ọkụkọ lemon-ginger ose (carbohydrate 12g)
Ewezuga ịdị mfe nke na-agaghị ekwe omume na nkasi obi, ofe a na-agbanwe agbanwe na-adịghị agwụ agwụ. Gbanwee elu elu, tinye turmeric, gba ara.
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Foto: Liz Andrew/Styling: Erin McDowell19. Ube oyibo Salad Chicken (14g carbs)
Ọ bụ ezie na a ka nwere obere mayo (ndo, ndị na-akpọ asị), ube oyibo bụ n'ezie na-akpata ọtụtụ nhụsianya na oge nri ehihie a.
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Ndụmọdụ akpụkpọ ahụ na-egbuke egbuke maka akpụkpọ mmanu mmanu
GỤKWUO: Ntụziaka pasta 17 dị ala dị na nri gị
Kristen Kilpatrick/Nri Akọwapụtara20. Mpempe akwụkwọ-Pan Chicken Shawarma na Lemon-Tahini Drizzle (carbohydrate 11g)
Ihe na-atọ ụtọ ịsị, na-atọ ụtọ iri nri, paleo-friendly na gluten-, mmiri ara ehi na-enweghị ọka. Huzzah!
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Ọnụ ahịa Colin/Peas abụọ & Akwụkwọ nri Pod ha21. Mpempe akwụkwọ mọstad mmanụ aṅụ-Pan Chicken nwere Brussels Sprouts (carbohydrate 23g)
Na ndepụta nri abalị anyị kacha mma? Ọsọ, dị mfe na nke pere mpe. Nke a na-akọrọ igbe niile na mgbe ahụ ụfọdụ.
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Helen Cathcart/Tuscany22. Chicken Fricassee otu-Pan ude nwere sage (carbohydrate 8g)
Anyị maara na ọ siri ike ikwere, mana ọ nweghị ude dị arọ na ọnụọgụ ude a mara mma. Ọ bụ ihe niile sitere na nkochi ime akwa na lemon na ihendori.
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Nwuo-ighe23. Kung Pao Chicken (carbohydrate 17g)
Juicy, ụtọ, nnu, oseose, utoojoo na ha niile na-agbakọta ọnụ n'otu ite. Anyị nwere ike iri ihe a kwa abalị?
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Kitchen nwere oke ochicho 24. Chicken kebabs (carbohydrate 10g)
Ichicha ọkụkọ bụ ụzọ dị mfe isi nye ọtụtụ ụtọ na-agbakwunyeghị carbohydrates. Ọ dabara nke ọma maka gị, a na-esure efere a niile n'ọkụ.
Lexi'Ụlọ kichin dị ọcha 25. Chicken Balsamic ite ozugbo (carbohydrate 19g)
A na-ewetara gị nri abalị taa site na ịpị bọtịnụ.
Efere A kọwapụtara 26. Mpempe akwụkwọ-Pan Chicken Piccata (carbohydrate 5g)
Anyị amaghị na efere dị mfe dị otú ahụ nwere ike ịma mma (ma ọ bụ atọ ụtọ nke ukwuu).
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Oge A Kwesịrị Ekwesị 27. Chicken yabasị French (carbohydrate 9g)
Ihe niile kacha amasị anyị gbasara ofe - eyịm caramelized, cheese gooey na ịdị mma dị ụtọ - na mgbakwunye na-enweghị atụ nke ọkụkọ. Yum.
Ntụ ọka Yum 28. Mpempe akwụkwọ-Pan Chicken Tinga Bowl (carbohydrate 16g)
Ekwela ka atụmatụ nri nwere obere carb banye n'oge nri ehihie. Nri a na-ewe 15 nkeji na otu mpempe akwụkwọ, na-ezuru ụbọchị anọ ma na-echekwa na ngwa nju oyi dị ka nrọ.
Atụmatụ etemeete dị mfe maka ndị mbido
Kitchen nwere oke ochicho 29. Nri anụ ọkụkọ Paleo sie na mmanụ aṅụ mọstad (carbohydrate 9g)
Ndị a bụ nri-enyi na enyi? Tuo anyị.
kpaliri 30. Chicken Caprese nwere pesto zucchini noodles (carbohydrate 25g)
Tinye okwu Caprese ihe fọrọ nke nta ka ọ bụrụ ihe ọ bụla ma ị ga-ekwe nkwa ịkụ nri abalị.
Foto: Liz Andrew/Styling: Erin McDowell31. Honey-Lime Chicken na akwụkwọ nri na foil (carbohydrate 24g)
A na-esi nri ihe niile na obere ngwugwu dabara adaba, yabụ ị nwere ike ịsị, Lee, Ma, enweghị mkpocha!
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Foto: Liz Andrew/Styling: Erin McDowell32. Drumstick ṅara n'ọkụ na tomato (carbohydrate 7g)
Ọkụkọ a ṅara n'ọkụ dị larịị? Tie mkpu. Anyị hụrụ ka tomato cherry si agbawa na oven wee mepụta ihendori nke ha.
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Foto: Liz Andrew/Styling: Erin McDowell33. Parmesan-anụ anụ apata apata ụkwụ (carbohydrate 10g)
Ọ na-ewe ihe na-erughị otu awa site na mmalite ruo n'isi, na-enye gị ohere buru ibu iji kpoo ọkụ na tangy coleslaw n'akụkụ.
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Foto: Liz Andrew/Styling: Erin McDowell34. Mmanya ọcha nke Cheater Coq au Vin (carbohydrate 10g)
Ọ na-atọ ụtọ nke ukwuu, ị gaghị ekwenye na ọ nwere naanị gram iri nke carbs kwa nri.
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Foto: Mark Weinberg/Styling: Erin McDowell35. Zucchini Enchiladas nke nwere obere carb (carbohydrate 26g)
Jide gị n'akụkụ tụgharịa, tortillas.
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GỤKWUO: 20 Ntụziaka ọkụkọ ọkụkọ Dutch nke mara mma na-eme onwe ha
