Izithako:

1. Inyama yenkomo egayiweyo - 2 pounds (90%+ lean)
2. Cauliflower Rice - 1 ibhegi yerayisi yecauliflower ekhenkcezisiweyo (ayifakwanga sosi okanye izinongo)< /li>
3. 2 Amaqanda amakhulu
4. I-Tomato Sauce - 1 indebe (i-marinara enamafutha aphantsi okanye efanayo, ingasebenzisa i-tomato paste okanye i-ketchup, kodwa yongeza i-carbs eyongezelelweyo)
5. Mhlophe Itswele - izilayi ezi-3 (malunga ne-1/4” ubukhulu)
6. 1 ithisipuni Umgubo wetswele eliGranulated
7. 1 itispuni leTyuwa
8. 1 icephe lePepper Emnyama
9. Ipakethi ye-1 ye-Sodium-free Beef Bouillon Packet (ukhetho kodwa inconywa kakhulu - qaphela: ukuba awukwazi ukufumana i-bouillon engenasodium, unokunciphisa ityuwa eyongeziweyo kwiresiphi ukuya kwi-1/2tsp okanye ngaphantsi)
10. I-Maggi Seasoning okanye i-Worcestershire Sauce - ii-shakes ezimbalwa (ukhetho kodwa lukhuthazwa kakhulu - kunye nepakethi ye-bouillon, oku kuyinceda ngokwenene incasa njenge-meatloaf endaweni ye-hamburger)

Imiyalelo yokupheka:

1. Tshisa i-oven ukuya kwi-350 degrees Fahrenheit.
2. Kwisitya esikhulu sokuxuba, hlanganisa irayisi ye-cauliflower, zonke i-seasonings, i-bouillon powder ( ukuba usebenzisa), kunye nesosi yeMaggi okanye isosi yaseWorcestershire. Gxuma kakuhle, uqinisekise ukuba akukho zixhobo ezinkulu ze-cauliflower rice efriziwe zihlala.
3. Yongeza iipounds ezi-2 zenyama yenkomo kunye namaqanda ama-2 kumxube. Xuba ngokucokisekileyo ngezandla (iiglavu ezilahlwayo zikulungele oku), uqinisekise ukuba izithako zisasazwa ngokulinganayo ngaphandle kokusebenza kakhulu kwenyama.
4. Ngelixa usesesityeni, yahlulahlule umxube ube ziinxalenye ezimbini ezilinganayo (ungasebenzisa ukutya. Isikali ukwenzela ukuchaneka xa unqwenela).
5. Yenza isiqingatha ngasinye somxube wenyama ube similo sesonka ngezandla zakho, kwaye ubeke kwisitya sokupheka esikhuselekileyo se-oven esinamacala aphakamileyo ngokwaneleyo ukuba aqulethe zonke iijusi, ezifana. njengeglasi I-Pyrex yokubhaka isitya, intsimbi etyhidiweyo, njl.
6. Faka izilayi zetswele phezu kwesonka ngasinye. Zicwangcise ngokulinganayo, ugqume umphezulu.
7. Faka i-tomato sauce (okanye unamathisele, okanye i-ketchup) phezu kwesonka ngasinye ngokulinganayo
8. Faka i-meatloaf kwi-oven eqala ukufudunyezwa kwaye upheke malunga neyure enye.
9. Jonga ubushushu bangaphakathi ngethemometha yokutya; qinisekisa ukuba ifikelela ubuncinane kwi-160 degrees Fahrenheit.
10. Vumela inyama yenyama iphumle imizuzu embalwa ngaphambi kokuba uyinqumle.
11. Nceda ngemifuno okanye isaladi ukuze wenze ukutya okunempilo okupheleleyo, okanye ekugqibeleni i-carb low meatloaf side dish, saphula i-cauliflower-rice ecujiweyo “itapile” ezicujiweyo.