Introduce a few, and let others play by themselves.

Raw shredded lettuce

Ingredients: 300g lettuce, 3g sesame.

Method: Peel and wash lettuce, cut into filaments, and enlarge the bowl. Sesame is roasted in a small fire. Sprinkle 1 g chicken essence, 2 teaspoons of fruit vinegar, a few drops of sesame oil or nut oil into shredded lettuce, and sprinkle with sesame seeds that have just been fried, and serve.

Evaluation: Fragrant and crisp, especially suitable for refreshing after eating greasy dishes. The fat content is lower than 1%, and the salt content is lower than 0.2%.

Reminder: lettuce should be stripped of its thick gluten and its texture is crisp. Be careful when frying sesame seeds, turn off the fire in advance, and it is best to bake sesame seeds into light yellow with waste heat.

Very tender and low-fat custard

Ingredients: 2 eggs, skim milk 1 50g, water 1 50g, chicken essence1g, salt1g, a few drops of sesame oil, a little chopped green onion, a little black pepper and white pepper.

Practice: Beat the eggs thoroughly with an egg beater, add skim milk, chicken essence, salt, water and pepper and mix well, and finally sprinkle with sesame oil and chopped green onion. Put it in a soup plate, cover it, heat it in the microwave oven for 3 minutes, then switch to low heat for 3 minutes, and serve.

Evaluation: It is more tender than Japanese egg custard, delicious, with less than 3% fat and 0.3% salt.

Reminder: To make a good custard, you need to choose the freshest egg. Its protein is not decomposed, and its peptide chain is long, which can effectively form a gel with high water holding capacity. At the same time, because it is a low-salt food, the flavor of the egg itself should be sufficient, and adding some condiments can reduce the sense of scarcity.

Original steamed vegetables

Ingredients: carrot 1 root, potato 1 piece, 200g pumpkin, half cauliflower.

Practice: wash vegetables. Peeling potatoes, removing bud holes and black parts on the skin surface, and cutting into large thick strips; Slice pumpkin and carrot; The cauliflower is broken into pieces. Take a large soup plate, stack the vegetables in the order of pumpkin, potato, carrot and cauliflower, and steam them in a steamer. Take out all the broccoli after 5 minutes, carrots after 10 minutes, potatoes and pumpkins after 15 minutes. The enlarged plate is divided into four yards and can be eaten.

Evaluation: You can eat it without any oil or salt, and it has a natural sweet smell. The fat content is less than 0.5%, the salt content is zero, and it is rich in nutrition. It is extremely suitable for patients with "three highs" and dieters. Among them, potatoes can replace the staple food, so you don't have to eat it.

Reminder: If you can pierce it thoroughly with chopsticks, it means that it is steamed. Don't be stubborn, the time can be slightly adjusted according to your own situation. Vegetables must be fresh, and potatoes should not be green.

Roasted dragon cod

Raw materials: frozen dragon cod 1 large piece.

Practice: put the fish in the refrigerator overnight in advance to thaw, then cut it into small pieces and wipe the surface with ginger powder and a little sugar. Put a little oil in the pan, add a little pepper powder, fennel powder and thyme powder, and then put the fish pieces on it. Fry on low heat for a few minutes, then turn over and fry again. After frying on both sides, put it on a plate, sprinkle with black pepper salt, and then sprinkle with chopped green onion. Serve. If there is an oven at home, it is better to bake it directly in the oven without putting any oil.

Evaluation: As long as the quality of the fish is fresh and the spices are suitable, this dish is basically delicious without oil. The salt is on the surface, not seeping in, and the total amount is very small.

Reminder: Fish pieces must be fresh, with tight texture and no obvious fishy smell.

Fried leek with bean skin

Ingredients: 300g of bean skin, 200g of leek, Jiang Mo 1 tsp, refined salt, chicken essence, monosodium glutamate 1 2 tsp, sesame oil1tsp and scallion oil.

Practice:

1. Wash the bean skin, soak it in cold water until soft, cut it into thin strips, blanch it in boiling water, take it out and drain it; Pick and wash leeks and cut them into sections for later use.

2. Add scallion oil to the pot and heat it. First add Jiang Mo and stir-fry until it changes color. Then add bean skin, refined salt, chicken essence and monosodium glutamate, stir-fry evenly, and then pour in sesame oil. Then take out the pot and plate.

Artemisia fried eel

Ingredients: 200g of shredded eel, 50g of wormwood 1 50g, 30g of green and red pepper, 50g of bean sprouts, refined salt 1 tsp, sugar1tsp, pepper powder14 tsp, 2 tsp of dried pepper, soy sauce and sesame oil.

Practice:

1. Shred green and red peppers; Wash the silver buds; Wash eel shreds; Dry and spicy shredded; Cut Artemisia stem into sections.

2. Boil the water in the pot, and remove the eel shreds by scalding them in water.

3. Add salt, pepper, soy sauce, vinegar, sesame oil and garlic to the bowl and make juice.

4. Heat the oil in the pot, add the minced pepper and dried shredded pepper, stir-fry until fragrant, add the wormwood stalks, silver buds, green peppers and red peppers, and finally add the shredded eel, and cook the juice out of the pot.

Sizhen Chinese cabbage

Ingredients: Chinese cabbage, mushrooms, dried seaweed, pork belly, corn kernels, onion, ginger, salt, monosodium glutamate, pepper, sesame oil and sugar.

Practice:

1. Add salt, pepper and sesame oil to shredded pork belly, mix well and marinate for a while;

2. Wash the Chinese cabbage, blanch it, take it out and put it on a plate. Heat the oil in the pan, add onion and ginger until fragrant, add shredded pork belly, mushrooms, dried shrimps and corn kernels, stir fry, add salt, pepper, monosodium glutamate and sesame oil to taste, thicken with water starch and put on Chinese cabbage.