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 on a small fire. Sprinkle 1g chicken essence, 2 teaspoons of fruit vinegar, a few drops of sesame oil or nut oil into shredded lettuce, and then sprinkle with sesame seeds that have just been fried. Serve.

Evaluation: crispy, 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 thick gluten and crispy. 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 low-fat custard

Ingredients: 2 eggs, skim milk 150g, water 150g, chicken essence 1g, salt 1g, a few drops of sesame oil, a little chopped green onion, and a little black pepper and white pepper.

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

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

Reminder: To make a good custard, you need to choose the freshest eggs. Its protein is not decomposed, its peptide chain is long, it can effectively form gel, and its water retention is high. 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, pumpkin 200g, cauliflower half.

Practice: wash vegetables. Peeling potatoes, removing bud holes and black parts on the skin surface, and cutting into large thick strips; Sliced pumpkin and carrot; Cauliflower is cut into small pieces. Take a large soup plate, fold the vegetables in the order of pumpkin, potato, carrot and cauliflower, and steam them in a steamer. Take out all 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 oil or salt, and it has a natural sweetness. The fat content is less than 0.5%, the salt content is zero, and the nutrition is rich. Extremely suitable for patients with "three highs" and dieters. Among them, potatoes can replace the staple food and can be eaten without eating.

Reminder: If you can stick it through with chopsticks, it means it is steamed. Don't be opinionated, the time can be adjusted slightly according to your own situation. Vegetables must be fresh, potatoes can't be green.

Roasted dragon cod

Raw material: frozen dragon cod 1.

Practice: thaw the fish in the refrigerator overnight in advance, then cut it into small pieces and wipe the surface with ginger powder and a little sugar. Put a little oil in the pot, 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. Pan-fry both sides, put on a plate, sprinkle with black pepper salt, and then sprinkle with chopped green onion. Serve. If you have an oven at home, you'd better bake it directly in the oven without any oil.

Evaluation: As long as the quality of the fish is fresh and the seasoning is appropriate, this dish is basically delicious without oil. Salt is on the surface, but it doesn't seep in, so 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 1 2 tsp, chicken essence, monosodium glutamate, sesame oil1tsp and scallion oil.

Exercise:

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

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

Artemisia argyi fried eel

Ingredients: 200g shredded eel, 50g wormwood stalk 1 50g, 30g green pepper, 50g bean sprouts, refined salt 1 tsp, sugar1tsp, pepper14 tsp, 2 tsp dried pepper, soy sauce, sesame oil and vinegar.

Exercise:

1. Shred green and red peppers; Wash the silver buds; Wash and shred eels; Dry and spicy shredding; Cut Artemisia stem into sections.

2. Boil the water in the pot, scald it with boiling water, and remove the eel shreds.

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

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

Sizhen Chinese cabbage

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

Exercise:

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

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