Switirhisiwa:

1. Nyama ya Homu leyi gayiweke - 2 wa ti pounds (90%+ lean)
2. Rice ya Cauliflower - 1 wa nkwama wa rhayisi ya cauliflower leyi titimelaka (ku hava ti sauces leti engeteriweke kumbe swin’wana swo nandzihisa)< /li>
3. 2 Matandza Lamakulu
4. Sauce ya Matamatisi - 1 wa khapu (marinara ya mafurha yale hansi kumbe yofana na yona, yinga tlhela yi tirhisa paste ya matamatisi kumbe ketchup, kambe ya engetela ti carbs to engetela)
5. Wo basa Anyanisi - 3 wa swilayi (kwalomu ka 1/4” hiku enta)
6. 1 xipunu xa Granulated Onion Powder
7. 1 xipunu xa Munyu
8. 1 xipunu xa Cracked Black Pepper
9. 1 Packet Sodium-free Beef Bouillon Packet (ya hlawula kambe ya hlohleteriwa swinene — xiya: loko unga kumi sodium-free bouillon, unga hunguta munyu lowu engeteriweke eka recipe kuya eka 1/2tsp kumbe ehansi)
10. Maggi Seasoning kumbe Worcestershire Sauce - ti shakes nyana (swa hlawula kambe titlhela ti hlohleteriwa swinene — xikan’we na packet ya bouillon, leswi swi pfuna swinene leswaku yi nandziha kufana na meatloaf ematshan’wini ya hamburger)

Swiletelo swo sweka:

1. Hisisa oveni kuya eka 350 degrees Fahrenheit.
2. Eka xibya lexikulu xo hlanganisa, hlanganisa rhayisi ya cauliflower, swinun’hweriso hinkwaswo, bouillon powder ( loko u tirhisa), na sauce ya Maggi kumbe sauce ya Worcestershire. Hlanganisa kahle, tiyisisa leswaku akuri hava swirhabyani leswikulu swa rhayisi ya cauliflower leyi titimelaka.
3. Engetela 2 wa ti pounds ta nyama ya homu leyi gayeriweke na 2 wa matandza eka nkatsakanyo. Hlanganisa kahle hi mavoko (ti gloves leti lahliwaka ti olovile eka leswi), tiyisisa ku hangalasiwa loku ringanaka ka switirhisiwa handle ko tirha ngopfu nyama.
4. Loko wa ha ri endzeni ka xibya, avanyisa nkatsakanyo hi xiringaniso hi swiphemu swimbirhi leswi ringanaka (u nga tirhisa swakudya scale for precision if desired).
5. Vumba hafu yin’wana na yin’wana ya nkatsakanyo wa nyama kuva xivumbeko xa xinkwa hi mavoko ya wena, kutani u veka eka xibya xo sweka lexi hlayisekeke eka oven lexi nga na matlhelo yale henhla kuringanela kuva na ti juzi hinkwato, kufana na tani hi xibya xo baka xa nghilazi xa Pyrex, nsimbi leyi hoxiweke, na swin’wana na swin’wana
6. Leyara swilayi swa anyanisi ehenhla ka xinkwa xin’wana na xin’wana. Ti hlengeletile hiku ringana, u funengeta vuandlalo.
7. Hlanganisa sauce ya matamatisi (kumbe paste, kumbe ketchup) ehenhla ka xinkwa xin’wana na xin’wana hiku ringana
8. Vekela ti meatloafs eka oven leyi hisiweke kutani u sweka kwalomu ka awara yin’we.
9. Kambela mahiselo yale ndzeni hi thermometer ya swakudya; tiyisisa leswaku yifika eka kwalomu ka 160 degrees Fahrenheit.
10. Pfumelela meatloaf yi wisa timinete nyana loko yinga se yi tsemelela.
11. Phakela na miroho kumbe saladi kuva u kuma swakudya leswi heleleke swa rihanyo, kumbe eka leswinga hetelela low carb meatloaf side dish, whip up yin’wana ya cauliflower-rice leyi pfanganisiweke “timbatata”.