Nneɛma a wɔde yɛ:

1. Nantwinam a wɔayam - nkaribo 2 (90%+ a ɛnyɛ den)
2. Cauliflower Rice - cauliflower aburow a wɔahyɛ no nwini bag 1 (wɔmfa sauces anaa nneɛma a wɔde yɛ aduan nka ho)< /li>
3. 2 Nkwaa akɛse
4. Tomato Sauce - kuruwa 1 (marinara a srade nnim anaa nea ɛte saa, nso betumi de tomato paste anaa ketchup adi dwuma, nanso wɔde carbs foforo ka ho)
5. Fitaa Onion - 3 slices (bɛyɛ 1/4” thick)
6. Ayɛyɛdeɛ Powder a Wɔabɔ no Teaspoon 1
7. Nkyene teaspoon 1
8. Caked Black Pepper teaspoon 1
9. 1 Packet Sodium-free Beef Bouillon Packet (wopɛ nanso wɔkamfo kyerɛ kɛse — hyɛ no nsow: sɛ woantumi anhu bouillon a sodium nnim a, wubetumi atew nkyene a wɔde aka ho wɔ aduannoa no mu no so akɔ 1/2tsp anaa nea ennu saa)
10. Maggi Seasoning anaa Worcestershire Sauce - wosow kakraa bi (wɔpɛ nanso wɔkamfo kyerɛ kɛse nso — ka bouillon packet no ho, eyi boa ankasa ma ɛyɛ dɛ te sɛ nam paanoo sen sɛ ɛbɛyɛ hamburger)

Akwankyerɛ a ɛfa aduannoa ho:

1. Di kan yɛ fononoo no hyew ma ɛnyɛ digrii Fahrenheit 350.
2. Wɔ kuruwa kɛse bi a wɔde fra mu mu no, fa cauliflower aburow, nneɛma a wɔde yɛ aduan nyinaa, bouillon powder ( sɛ wode redi dwuma a), ne Maggi sauce anaa Worcestershire sauce. Wobɛkanyan no yie, hwɛ sɛ cauliflower aburow a wɔahyɛ no nwini akuwakuw akɛse biara nka ho.
3. Fa nantwinam a wɔayam nkaribo 2 ne nkesua 2 ka afrafrade no ho. Fa nsa fra yiye (nsateaa a wɔde tow gu no yɛ nea ɛfata ma eyi), hwɛ hu sɛ wɔbɛkyekyɛ nneɛma no mpo a worenyɛ nam no adwuma dodo.
4. Bere a woda so ara wɔ kuruwa no mu no, kyekyɛ afrafrade no mu bɛyɛ sɛ afã abien a ɛyɛ pɛ (wubetumi de aduan bi adi dwuma scale for precision if desired).
5. Fa wo nsa yɛ nam a wɔde afra no fã biara ma ɛnyɛ abodoo, na fa gu ade a wɔde noa aduan a ɛnyɛ fononoo mu a n’afã horow korɔn a ɛbɛma nsu no nyinaa akɔ mu, te sɛ sɛ ahwehwɛ Pyrex paanoo, dade a wɔayam, ne nea ɛkeka ho.
6. Fa ayɛyɛde a wɔakyekyɛm no gu abodoo biara so. Hyehyɛ no pɛpɛɛpɛ, kata so.
7. Fa tomato sauce (anaasɛ paste, anaa ketchup) petepete abodoo biara so pɛpɛɛpɛ
8. Fa nam paanoo no gu fononoo a wɔadi kan ayɛ no hyew mu na noa bɛyɛ dɔnhwerew biako.
9. Fa aduan mu hyew kyerɛwtohɔ hwɛ emu hyew; hwɛ hu sɛ anyɛ yiye koraa no ebedu digrii Fahrenheit 160.
10. Ma nam paanoo no home simma kakraa bi ansa na woatwitwa.
11. Fa nhabannuru anaa salad ka ho ma aduan a ahoɔden wom koraa, anaasɛ nea etwa to low carb meatloaf side dish, bɔ cauliflower-aburow a wɔayam no “ɛmo” bi so.