{"id":180660,"title":"Taze so\u011fanl\u0131 ve ac\u0131 biberli karnabahar pilav\u0131","modified":"2026-10-03T03:45:55+02:00","plain":"Taze so\u011fan ve ac\u0131 biberle sotelenmi\u015f karnabahar pilav\u0131: birka\u00e7 dakikada haz\u0131r olan, d\u00fc\u015f\u00fck karbonhidratl\u0131 bir garnit\u00fcr.\n\n\n\nK\u00fc\u00e7\u00fck karnabahar taneleri k\u0131zg\u0131n tavada c\u0131z\u0131rdar, ac\u0131 biber yeme\u011fe canl\u0131l\u0131k katar, pi\u015firmenin sonunda eklenen taze so\u011fan ise tazeli\u011fini korur. Bu karnabahar pilav\u0131 g\u00f6r\u00fcn\u00fc\u015f\u00fcyle pirinci and\u0131r\u0131r, ancak tad\u0131 sebzeye \u00f6zg\u00fc ve belirgindir; dokusu lapa olmaz. Karnabahar \u00f6nceden robottan ge\u00e7irilmi\u015fse, bir ki\u015filik porsiyon i\u00e7in 5 dakikal\u0131k pi\u015firme s\u00fcresi yeterlidir; porsiyon ba\u015f\u0131na 71 kcal ve 5 g net karbonhidrat i\u00e7erir. Bu tarif de keto yemeklerim aras\u0131nda yer al\u0131yor.\n\n\n\nKarnabahar pilav\u0131 nedir?\n\n\n\nKarnabahar pilav\u0131, karnabahar\u0131n robottan ge\u00e7irilmesiyle elde edilen k\u00fc\u00e7\u00fck sebze tanelerinden olu\u015fur; boyutlar\u0131 pirinci and\u0131rd\u0131\u011f\u0131 i\u00e7in bu ad\u0131 al\u0131r. Bu tarifte temel malzeme olan 150 g robottan ge\u00e7irilmi\u015f karnabahar, ince do\u011franm\u0131\u015f \u00e7eyrek k\u0131rm\u0131z\u0131 ac\u0131 biber, ezilmi\u015f iki di\u015f sar\u0131msak ve en son eklenen bir taze so\u011fanla tavada sotelenir.\n\n\n\nHedeflenen doku, birbirinden ayr\u0131 duran, yumu\u015fak ama dirili\u011fini koruyan tanelerdir. Hafif\u00e7e renk alabilirler, ancak k\u0131zarm\u0131\u015f bir kabuk olu\u015fmas\u0131 ama\u00e7lanmaz.\n\n\n\nBuna da g\u00f6z at\u0131n: Badem ezmeli f\u0131r\u0131nlanm\u0131\u015f karnabahar p\u00fcresi.\n\n\n\nBu tarifin k\u00f6keni\n\n\n\nKarnabahar pilav\u0131, d\u00fc\u015f\u00fck karbonhidratl\u0131 mutfakta beyaz pirincin alternatifi olarak yerini ald\u0131. Mant\u0131\u011f\u0131 basit: robottan ge\u00e7irilmi\u015f karnabahar, tah\u0131l\u0131n yerini alarak tabaktaki karbonhidrat miktar\u0131n\u0131 \u00f6nemli \u00f6l\u00e7\u00fcde azalt\u0131r. Bu tarif, n\u00f6tr lezzetli bir garnit\u00fcr fikrini korurken \u00e7eyrek k\u0131rm\u0131z\u0131 ac\u0131 biber ve bir taze so\u011fanla hafif bir Asya esintisi katar.\n\n\n\nTemel malzemeler\n\n\n\nYeme\u011fin temelini 150 g robottan ge\u00e7irilmi\u015f karnabahar olu\u015fturur. Saplar\u0131 da kullan\u0131labilir; hem yeme\u011fe hacim katar hem de israf\u0131 \u00f6nler. Robotu k\u0131sa aral\u0131klarla \u00e7al\u0131\u015ft\u0131rmak, e\u015fit boyutlu k\u00fc\u00e7\u00fck taneler elde etmenizi sa\u011flar; kulland\u0131\u011f\u0131n\u0131z robota ba\u011fl\u0131 olarak saplar\u0131 ve \u00e7i\u00e7ekleri ayr\u0131 ayr\u0131 \u00e7ekmek, bir k\u0131sm\u0131 iri kal\u0131rken di\u011fer k\u0131sm\u0131n fazla incelmesini \u00f6nler.\n\n\n\n\u00c7eyrek k\u0131rm\u0131z\u0131 ac\u0131 biber, ac\u0131l\u0131k ve aroma katar; ancak baz\u0131 biberler di\u011ferlerinden \u00e7ok daha ac\u0131 oldu\u011fu i\u00e7in bu miktar hafif bir sonu\u00e7 garanti etmez. Ezilmi\u015f iki di\u015f sar\u0131msak, ilk \u00f6nce kavrulmamak ko\u015fuluyla lezzetin temelini olu\u015fturur. Do\u011fran\u0131p en son eklenen taze so\u011fan, yar\u0131m dakika kadar \u0131s\u0131ya maruz kal\u0131r; bu s\u00fcre taze aromas\u0131n\u0131 kaybetmeden yumu\u015famas\u0131 i\u00e7in yeterlidir; ince g\u00f6vdeli ye\u015fil so\u011fan da ayn\u0131 i\u015flevi g\u00f6r\u00fcr.\n\n\n\nBunu da deneyin: F\u0131r\u0131nlanm\u0131\u015f sar\u0131msak kremal\u0131 \u0131spanak.\n\n\n\nPi\u015firmek i\u00e7in Hindistan cevizi ya\u011f\u0131, avokado ya\u011f\u0131, hafif aromal\u0131 zeytinya\u011f\u0131 veya y\u00fcksek oleik asitli ay\u00e7i\u00e7ek ya\u011f\u0131 kullanabilirsiniz. Az miktarda soya sosu veya tamari, tuzluluk ve umami katar; ana yemek zaten \u00e7e\u015fnilendirilmi\u015fse \u00f6l\u00e7\u00fcl\u00fc kullan\u0131n. Son dokunu\u015f olarak eklenen iki damla susam ya\u011f\u0131 ise kavruk aromas\u0131n\u0131 korur.\n\n\n\nPi\u015firme p\u00fcf noktalar\u0131 ve servis\n\n\n\nBa\u015far\u0131n\u0131n s\u0131rr\u0131 tavaya ge\u00e7meden \u00f6nce ba\u015flar: y\u0131kad\u0131ktan sonra karnabahar\u0131 iyice s\u00fcz\u00fcn, hatta gerekirse tampon hareketlerle kurulay\u0131n; \u00e7\u00fcnk\u00fc fazla su taneleri yumu\u015fat\u0131r. Geni\u015f bir tavay\u0131 \u0131s\u0131t\u0131n, ya\u011f\u0131 ekleyin, ard\u0131ndan karnabahar\u0131 ve ac\u0131 biberi yakla\u015f\u0131k 3 dakika soteleyin. Daha sonra ezilmi\u015f sar\u0131msa\u011f\u0131, en son da yar\u0131m dakika pi\u015firmek \u00fczere taze so\u011fan\u0131 ekleyin. Sebzeyi belirgin bir kabuk olu\u015fturmadan, y\u00fcksek ate\u015fte h\u0131zl\u0131ca pi\u015firmeyi hedefleyin; fazla doldurulmu\u015f bir tavada karnabahar sotelenmek yerine kendi buhar\u0131nda pi\u015fer.\n\n\n\nBenzer bir tarif: \u00c7\u0131t\u0131r domuz etli konjak eri\u015ftesi.\n\n\n\nBu karnabahar pilav\u0131, tek ba\u015f\u0131na tam bir \u00f6\u011f\u00fcnden ziyade bir garnit\u00fcrd\u00fcr. Sotelenmi\u015f sebzeler, tofu, Asya esintili bir et veya bal\u0131k yeme\u011fiyle servis edin. En lezzetli hali, taneleri birbirinden ayr\u0131yken, pi\u015fer pi\u015fmez servis edilen halidir; kalan\u0131n\u0131 su eklemeden tavada \u0131s\u0131t\u0131n, mikrodalga taneleri yumu\u015fat\u0131r. Porsiyon ba\u015f\u0131na: 71 kcal, 5 g net karbonhidrat, 4 g protein, 1 g doymu\u015f ya\u011f dahil 3 g ya\u011f ve 4 g lif.\n\n\n\nG\u00fcnl\u00fck keto yemekleri haz\u0131rlamak i\u00e7in t\u00fcm d\u00fc\u015f\u00fck karbonhidratl\u0131 tariflerime g\u00f6z at\u0131n.\n\n\n\n\n\n\tSotelenmi\u015f karnabahar pilav\u0131 (keto)\n\t\t\n\t\t\t\n\t\n\t\t\t\n\t\n\t\t150 g karnabahar (mutfak robotundan ge\u00e7irilmi\u015f)1 taze so\u011fan0.25 k\u0131rm\u0131z\u0131 ac\u0131 biber (chili veya \u0130spanyol biberi)2 di\u015f sar\u0131msakHindistan cevizi ya\u011f\u0131 (pi\u015firmek i\u00e7in)avokado ya\u011f\u0131, hafif aromal\u0131 zeytinya\u011f\u0131 veya y\u00fcksek oleik asitli ay\u00e7i\u00e7ek ya\u011f\u0131 (alternatif olarak)\u0130ste\u011fe ba\u011fl\u0131Bir miktar soya sosu (veya tamari)2 damla susam ya\u011f\u0131\t\n\t\n\t\tTavay\u0131 \u0131s\u0131t\u0131n ve i\u00e7ine bir ka\u015f\u0131k Hindistan cevizi ya\u011f\u0131 veya bolca hafif aromal\u0131 zeytinya\u011f\u0131 ekleyin.K\u0131rm\u0131z\u0131 ac\u0131 biberi do\u011fray\u0131n. Pirin\u00e7 boyutunda \u00e7ekilmi\u015f karnabahar\u0131 k\u0131rm\u0131z\u0131 ac\u0131 biberle birlikte soteleyin (toplam yakla\u015f\u0131k 3 dakika).Sar\u0131msa\u011f\u0131 ezip ekleyin.Taze so\u011fan\u0131 do\u011fray\u0131p pi\u015firmenin sonunda ekleyin, yar\u0131m dakika daha soteleyin.Dilerseniz damak zevkinize g\u00f6re soya sosu ve susam ya\u011f\u0131 ekleyin.\t\n\t\n\t\tPirin\u00e7 boyutunda \u00e7ekilmi\u015f karnabahar\u0131 haz\u0131r olarak sat\u0131n alabilirsiniz, ancak mutfak robotunda kendiniz haz\u0131rlaman\u0131z da \u00e7ok kolayd\u0131r. Saplar\u0131n\u0131 da kullan\u0131n.\nMutfak robotunuza ba\u011fl\u0131 olarak saplar\u0131 ve \u00e7i\u00e7ekleri ayr\u0131 ayr\u0131 \u00e7ekmek daha pratik olabilir.\nEkipman: tava, spatula, mutfak robotu.\n\t\n\t\n\t\tAccompagnementAsiatique","_links":{"self":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/posts\/180660","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/comments?post=180660"}],"version-history":[{"count":0,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/posts\/180660\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/media\/178551"}],"wp:attachment":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/media?parent=180660"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/categories?post=180660"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/tags?post=180660"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}