{"id":182521,"title":"Tavuklu, roka ve ceviz pestolu edamame makarnas\u0131 (keto)","modified":"2026-10-03T10:57:47+02:00","plain":"Tavuklu, roka ve ceviz pestolu, limonla lezzetlendirilmi\u015f, bu\u011fday i\u00e7ermeyen edamame makarnas\u0131.\n\n\n\nTabakta ye\u015fil renk h\u00e2kim; zeytinya\u011f\u0131 parlakl\u0131k kat\u0131yor, limon ise ilk lokmadan itibaren t\u00fcm lezzetleri canland\u0131r\u0131yor. Tavuklu, roka ve ceviz pestolu bu edamame makarnas\u0131nda rokan\u0131n biberimsi tad\u0131, ceviz, fesle\u011fen ve hafif bir ek\u015filik \u00f6ne \u00e7\u0131k\u0131yor. Bu versiyonda bu\u011fday makarnas\u0131n\u0131n yerini edamame spagetti, \u00e7am f\u0131st\u0131\u011f\u0131n\u0131n yerini ise ceviz al\u0131yor; tavuk da toz k\u0131rm\u0131z\u0131 biber, kekik ve limon kabu\u011fu rendesiyle lezzetleniyor. Biraz suyla a\u00e7\u0131lan pesto makarnay\u0131 g\u00fczelce sararken, tavuk yumu\u015fac\u0131k bir doku kat\u0131yor. Bu tarifi di\u011fer keto ana yemeklerim aras\u0131nda bulabilirsiniz.\n\n\n\nTavuklu ve pestolu keto makarna nedir?\n\n\n\nEdamame, olgunla\u015fmadan hasat edilen soya fasulyesidir; burada spagetti, markaya g\u00f6re besin de\u011ferleri de\u011fi\u015fen, d\u00fc\u015f\u00fck karbonhidratl\u0131 bir temel olu\u015fturmak i\u00e7in edamame unundan haz\u0131rlan\u0131r ve 3 ila 4 dakikal\u0131k k\u0131sa bir pi\u015firme sonras\u0131nda diri bir doku kazan\u0131r. Pesto; roka, fesle\u011fen, sar\u0131msak, ceviz, limon suyu, zeytinya\u011f\u0131 ve tuzu bir araya getirir: roka biberimsi bir tat, fesle\u011fen ferahl\u0131k verir, sar\u0131msak aromay\u0131 g\u00fc\u00e7lendirir, ceviz hafif bir burukluk katar, limon ise ya\u011f\u0131n yo\u011funlu\u011funu dengeler.\n\n\n\nPar\u00e7alara kesilmi\u015f kemiksiz tavuk butlar\u0131 biraz zeytinya\u011f\u0131nda pi\u015firilir, ard\u0131ndan toz k\u0131rm\u0131z\u0131 biber, kuru kekik ve limon kabu\u011fu rendesiyle lezzetlendirilir; b\u00f6ylece spagettiye e\u015flik eden sulu bir et elde edilir. Pecorino veya parmesan, servis i\u00e7in k\u00fc\u00e7\u00fck bir miktar ayr\u0131ld\u0131ktan sonra pi\u015fmi\u015f tavu\u011fa eklenir. Pesto k\u0131s\u0131k ate\u015fte k\u0131sa s\u00fcre \u0131s\u0131t\u0131l\u0131r, ard\u0131ndan s\u00fcz\u00fclm\u00fc\u015f makarna en son eklenir; azar azar d\u00f6k\u00fclen su, pestoyu a\u00e7arak makarnay\u0131 g\u00fczelce saran bir sos h\u00e2line getirir.\n\n\n\nAyn\u0131 konuda: Tatl\u0131 patates p\u00fcresi.\n\n\n\nD\u00fc\u015f\u00fck karbonhidratl\u0131 bir versiyon\n\n\n\nAma\u00e7, karbonhidrat\u0131 d\u00fc\u015f\u00fck tutarken bol soslu bir makarna yeme\u011finin keyfini korumak. Bu\u011fday makarnas\u0131n\u0131n yerini porsiyon ba\u015f\u0131na 50 g kuru edamame spagetti al\u0131r; yemek, porsiyon ba\u015f\u0131na 10 g net karbonhidrat i\u00e7erir. Bu de\u011fer, t\u00fcm kat\u0131 protokollere uygunlu\u011fu garanti etmese de ketojenik beslenme i\u00e7in yararl\u0131 bir \u00f6l\u00e7\u00fctt\u00fcr. Her malzemenin bir g\u00f6revi vard\u0131r: roka keskinlik, fesle\u011fen ferahl\u0131k, ceviz lezzet derinli\u011fi katar; limon ise iki a\u015famada kullan\u0131l\u0131r, kabu\u011fu tavukta, suyu pestoda. Bu makarnalar \u00e7o\u011funlukla organik \u00fcr\u00fcn ma\u011fazalar\u0131nda, \u00f6zel g\u0131da d\u00fckk\u00e2nlar\u0131nda veya internette; kemiksiz tavuk butlar\u0131 ise kasaplarda ya da beyaz et reyonlar\u0131nda bulunur.\n\n\n\nTemel malzemeler\n\n\n\n\u0130ki ki\u015filik: d\u00fc\u015f\u00fck karbonhidratl\u0131, diri dokulu bir temel i\u00e7in 100 g edamame spagetti; toz k\u0131rm\u0131z\u0131 biber, kekik ve limonun aromas\u0131n\u0131 i\u00e7ine \u00e7eken, yumu\u015fak bir protein kayna\u011f\u0131 olarak 2 adet organik, serbest gezen tavuk but fileto; renk ve aroma i\u00e7in 1 \u00e7ay ka\u015f\u0131\u011f\u0131 toz k\u0131rm\u0131z\u0131 biber; 1 \u00e7ay ka\u015f\u0131\u011f\u0131 kuru kekik; tavu\u011fu pi\u015firmek i\u00e7in zeytinya\u011f\u0131; pestoya g\u00f6vde kazand\u0131rmak i\u00e7in 75 ml s\u0131zma zeytinya\u011f\u0131; biberimsi lezzetin temeli olan 85 g roka.\n\n\n\nBir de\u011fi\u015fiklik i\u00e7in: Keto usul\u00fc \u015farapl\u0131 horoz.\n\n\n\nTercihen organik bir limon; kabuk rendesi tavuk, suyu pesto i\u00e7in; 1 di\u015f sar\u0131msak; pestoda \u00e7ekilmek ve son dokunu\u015fta yaprak olarak eklenmek \u00fczere bir dolu avu\u00e7 taze fesle\u011fen; bir k\u0131sm\u0131 servis i\u00e7in ayr\u0131lacak, tuzluluk, umami ve ba\u011flay\u0131c\u0131l\u0131k sa\u011flayan 50 g pecorino veya parmesan; odunsu lezzet ve doku i\u00e7in 50 g ceviz; peynirin tuzlulu\u011funa g\u00f6re ayarlanacak 2 b\u00fcy\u00fck tutam tuz; sos ak\u0131\u015fkan bir k\u0131vama gelene kadar her seferinde bir yemek ka\u015f\u0131\u011f\u0131 olmak \u00fczere toplam yakla\u015f\u0131k be\u015f yemek ka\u015f\u0131\u011f\u0131 su.\n\n\n\nTeknik, servis ve alerjenler\n\n\n\nBa\u015far\u0131n\u0131n s\u0131rr\u0131 dokuda: but filetolar pi\u015firmeye g\u00f6\u011f\u00fcs etinden daha dayan\u0131kl\u0131d\u0131r ve daha yo\u011fun dokulu edamame spagettinin yan\u0131nda yumu\u015fak kal\u0131r. Tavu\u011fu e\u015fit b\u00fcy\u00fckl\u00fckte par\u00e7alara kesin; biraz ya\u011fda toz k\u0131rm\u0131z\u0131 biber, kekik ve tuzla pi\u015firin, ard\u0131ndan limon kabu\u011fu rendesini ekleyin; pi\u015fti\u011fine karar vermek i\u00e7in yaln\u0131zca rengine bakmak yeterli de\u011fildir, peynir eklenmeden \u00f6nce tavuk tamamen pi\u015fmi\u015f olmal\u0131d\u0131r. Spagetti 3 ila 4 dakikada yumu\u015fak ama di\u015fe gelir k\u0131vamda pi\u015fer; yaln\u0131zca en son, tavuk, peynir ve pesto kar\u0131\u015ft\u0131r\u0131l\u0131p \u0131s\u0131nd\u0131\u011f\u0131nda eklenir; ba\u015fka bir se\u00e7enek olan konjak eri\u015ftesi ise kendine \u00f6zg\u00fc bir dokuya sahiptir.\n\n\n\nBuna da g\u00f6z at\u0131n: Osso buco.\n\n\n\nPestoyu hafif\u00e7e \u0131s\u0131t\u0131n: roka, fesle\u011fen, sar\u0131msak, ceviz, limon suyu, zeytinya\u011f\u0131 ve tuzu ince bir k\u0131vam alana kadar \u00e7ekin, ard\u0131ndan azar azar su ekleyerek a\u00e7\u0131n; pestoyu k\u0131s\u0131k ate\u015fteki tavu\u011fa ekleyip yaln\u0131zca \u0131s\u0131nmas\u0131na yetecek kadar bekletin; uzun s\u00fcre pi\u015firmek otlar\u0131n ferahl\u0131\u011f\u0131n\u0131 kaybettirir. Yan\u0131nda bir Japon usul\u00fc lahana salatas\u0131 veya ye\u015fil salata ferah bir tezat olu\u015fturur. Artan yeme\u011fi kapal\u0131 bir kapta vakit kaybetmeden buzdolab\u0131na kald\u0131r\u0131n; sos koyula\u015fm\u0131\u015fsa biraz su ekleyerek k\u0131s\u0131k ate\u015fte, tavu\u011fun i\u00e7i iyice \u0131s\u0131nana kadar yeniden \u0131s\u0131t\u0131n. Alerjenler: edamame makarnas\u0131 soya, pesto ceviz, peynir ise s\u00fct i\u00e7erir.\n\n\n\nBenzer yemekleri d\u00fc\u015f\u00fck karbonhidratl\u0131 tariflerim aras\u0131nda bulabilirsiniz.\n\n\n\n\n\n\tTavuklu ve roka-ceviz pestolu edamame spagetti (keto)\n\t\t\n\t\t\t\n\t\n\t\t\t\n\t\n\t\t100 g edamame spagetti2 tavuk but fileto (organik, a\u00e7\u0131k alanda yeti\u015ftirilmi\u015f)1 \u00e7ay ka\u015f\u0131\u011f\u0131 toz k\u0131rm\u0131z\u0131 biber1 \u00e7ay ka\u015f\u0131\u011f\u0131 kekik (kurutulmu\u015f)75 ml nat\u00fcrel s\u0131zma zeytinya\u011f\u013185 g roka1 limon (tercihen organik)1 di\u015f sar\u0131msak1 dolu avu\u00e7 fesle\u011fen (taze) (+ s\u00fcslemek i\u00e7in)50 g Pecorino peyniri (veya Parmesan peyniri)50 g ceviz i\u00e7i2 bol tutam tuz (Kelt deniz tuzu)zeytinya\u011f\u0131 (tavu\u011fu pi\u015firmek i\u00e7in)\t\n\t\n\t\tTavu\u011fu b\u0131\u00e7ak veya makasla par\u00e7alara ay\u0131r\u0131n ve az miktarda ya\u011fda pi\u015firin. Toz k\u0131rm\u0131z\u0131 biberi, keki\u011fi ve bir tutam tuzu ekleyin.Limonu y\u0131kay\u0131n. Kabu\u011funu ince bir rendeyle rendeleyin. Suyunu s\u0131k\u0131n.Limon kabu\u011fu rendesini tavu\u011fa ekleyin. Ate\u015fi k\u0131s\u0131n ve k\u0131s\u0131k ate\u015fte pi\u015fmeye b\u0131rak\u0131n.Bu s\u0131rada sar\u0131msa\u011f\u0131 ince dilimleyin. Cevizleri ufalay\u0131n. Roka, fesle\u011fen, limon suyu, zeytinya\u011f\u0131 ve bol bir tutam tuzla birlikte mutfak robotuna koyun. S\u00fcslemek i\u00e7in birka\u00e7 g\u00fczel fesle\u011fen yapra\u011f\u0131 ay\u0131r\u0131n.Pestoyu p\u00fcr\u00fczs\u00fcz olana kadar \u00e7ekin. Yeterince ak\u0131\u015fkan bir sos elde edene kadar her seferinde bir yemek ka\u015f\u0131\u011f\u0131 su ekleyin. Sos, ancak d\u00f6k\u00fclebilecek k\u0131vamda olmal\u0131d\u0131r. Muhtemelen yakla\u015f\u0131k 5 yemek ka\u015f\u0131\u011f\u0131 su gerekecektir. H\u00e2l\u00e2 \u00e7ok koyuysa biraz daha su ekleyin.Tencerede suyu kaynat\u0131n. Makarnay\u0131 ekleyin ve k\u0131sa s\u00fcre, 3 ila 4 dakika pi\u015firin. Ard\u0131ndan gerekirse s\u00fczge\u00e7 kullanarak s\u00fcz\u00fcn.Bu s\u0131rada peyniri rendeleyin.Tavuk pi\u015fti\u011finde ve makarna s\u00fcz\u00fcld\u00fc\u011f\u00fcnde peyniri tavu\u011fa ekleyin. S\u00fcslemek i\u00e7in biraz peynir ay\u0131r\u0131n.Pestoyu tavu\u011fun \u00fczerine d\u00f6k\u00fcn ve k\u0131s\u0131k ate\u015fte k\u0131sa bir s\u00fcre \u0131s\u0131t\u0131n. Kaynamamal\u0131 veya pi\u015fmemeli, sadece \u0131s\u0131nmal\u0131d\u0131r.Makarnay\u0131 ekleyip kar\u0131\u015ft\u0131r\u0131n.Makarnay\u0131 tabaklara payla\u015ft\u0131r\u0131n. \u00dczerine peynir serpin. Son olarak birka\u00e7 fesle\u011fen yapra\u011f\u0131yla s\u00fcsleyin.\t\n\t\n\t\tKarbonhidrat i\u00e7eri\u011fi d\u00fc\u015f\u00fck ba\u015fka makarna \u00e7e\u015fitleri de vard\u0131r (keto, d\u00fc\u015f\u00fck karbonhidratl\u0131 ve orta d\u00fczeyde karbonhidratl\u0131).\nEkipman: tencere, PFAS i\u00e7ermeyen b\u00fcy\u00fck tava, (\u00e7ok y\u00fczeyli) rende, (k\u00fc\u00e7\u00fck) mutfak robotu, s\u00fczge\u00e7.\n\t\n\t\n\t\tPlat principalItalienne","_links":{"self":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/posts\/182521","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=182521"}],"version-history":[{"count":0,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/posts\/182521\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/media\/178958"}],"wp:attachment":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/media?parent=182521"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/categories?post=182521"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/tags?post=182521"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}