Henan invited guests to stew fish with tofu.
Tofu is a well-known high-calcium food. As long as you eat 200 grams of tofu, you can meet the daily calcium requirement of13, which is more than drinking half a catty of milk. The rich vitamin D in fish can enhance the absorption of calcium by human body. Therefore, stewed fish with tofu is not only delicious, but also a perfect match for supplementing calcium and strengthening bones.
Tofu is a well-known high-calcium food. As long as you eat 200 grams of tofu, you can meet the daily calcium requirement of13, which is more than drinking half a catty of milk. The rich vitamin D in fish can enhance the absorption of calcium by human body. Therefore, stewed fish with tofu is not only delicious, but also a perfect match for supplementing calcium and strengthening bones.
material
Tilapia 500g, tofu, onion, ginger, sugar, pepper, salt, star anise, chicken essence, soy sauce.
working methods
1. Wash tilapia, scrape off scales, cut open abdomen and remove gills. Heat the pan, pour the oil, add the fish and fry both sides.
2. Add tofu and stir fry.
3. Pour in the right amount of water.
4. Add a little soy sauce.
Step 5 add salt.
6. Put in the star anise.
7. add onions.
8. add sugar.
9. Add pepper.
10. Pour the carved wine.
1 1. stew until the soup is basically dry, add a little chicken essence and season with sesame oil.
Spinach mixed with sesame sauce
Is sesame paste calcium? Treasure house? The calcium content per 100g is 870 mg, which is higher than that of beans and vegetables. Vitamin K rich in spinach is the formation factor of bone calcium. If vitamin K is supplemented at the same time, the effect of calcium supplementation can be greatly improved and calcium deposition in bones can be promoted. Sesame sauce mixed with spinach, fragrant but not greasy, is an excellent cold dish for calcium supplementation.
Material: spinach100g.
Accessories: white sesame 10g
Seasoning: soy sauce 5g.
Step: 1. Wash spinach, soak in light salt water, and drain for later use;
2. Cut the blanched spinach into 4 cm long slices;
3. Spinach mixed with chicken soup and soy sauce;
4. Sprinkle with white sesame seeds and mix well to serve.
Note: This product needs about chicken soup 10 ml. If there is no chicken soup, water will do.
Laver bath bully soup
Like twins, calcium and magnesium always appear in pairs. When the ratio of calcium to magnesium is 2∶ 1, it is most beneficial to the absorption and utilization of calcium. Yuba is one of the bean products rich in calcium, and laver is called? A treasure house of magnesium? Making soup together is a perfect match for supplementing calcium and strengthening bones.
Ingredients: cucumber 1 root, 2 yuba, a little laver, half a spoonful of chicken essence, half a spoonful of salt, a little pepper and 2 slices of ginger.
Steps:
1. Peel cucumber, cut in half and cut into slices.
2. Soak the yuba in water in advance and wash it. Want to have a proud figure? !
3. Add a little oil to the pot, heat it, add ginger slices and stir fry, add cucumber slices and stir fry to change color.
4. Add yuba, stir-fry for ten seconds, and add water to boil.
5. Add some salt, chicken essence and seaweed, stir well, turn off the heat and sprinkle a little pepper.
Vinegar rape
Many green leafy vegetables are not inferior in calcium supplement, among which the calcium content of small rapeseed exceeds that of milk with the same weight. Vinegar is beneficial to the transformation of calcium from insoluble state to soluble state, and promotes the absorption and utilization of calcium. In addition, small rapeseed also contains a lot of minerals and vitamin K which are helpful for calcium absorption.
Material: rape 500g.
Seasoning: 50g salad oil, 4g refined salt, 40g soy sauce 10g vinegar, 50g clear soup, 2g water starch 10g Jiang Mo, 2g chopped green onion, 5g pepper oil and 3g monosodium glutamate.
Exercise:
1. Wash the small rape, cut it into pieces and put it on a plate for later use. Put oil in a hot pan and saute shallots and Jiang Mo.
2. Stir-fry small rapeseed and add refined salt, vinegar and soy sauce.
3. Stir-fry evenly, thicken with water starch, pour in pepper oil and serve.
Green pepper scrambled eggs
Eggs contain high-quality protein and high calcium content, while green peppers are rich in vitamin C. If fried together, not only the color looks good, but also the absorption rate of calcium can be improved.
Food preparation
Ingredients: egg 200g, green pepper100g.
Seasoning: 20g lard (refined), 3g salt, 5g balsamic vinegar and onion 10g.
Production steps
1. Wash green pepper with clear water, remove seeds and cut into pieces;
2. Knock the eggs into the bowl and stir them evenly with chopsticks;
3. Add some oil to the pot, heat it, pour in the egg liquid, stir fry and pour it out;
4. Add oil to the pot and heat it, and add chopped green onion to the wok;
5. Add green pepper blocks and refined salt, and when the green pepper blocks are emerald green, add monosodium glutamate and scrambled eggs;
6, stir fry evenly, cook with balsamic vinegar, and serve.
Henan treat menu boiled pork slices
┈ Material Company
Pork tenderloin 400g Flammulina velutipes 50g soybean sprouts 50g onion ginger garlic cloves 6g chafing dish base 40g.
Pixian bean paste 40g cooking wine 20ml soy sauce 25ml sugar 3g dried pepper 4g pepper 5g starch 5g.
Appropriate amount of egg white and sesame oil
┈ Practice┈
① Wash and slice tenderloin, add soy sauce, cooking wine, sugar, pepper, egg white and starch and mix well.
(2) Selecting and cleaning bean sprouts, chopping onions, ginger and garlic cloves, and preparing bean paste and hot pot.
③ Pour a little oil into the pot, add bean sprouts and stir fry for a while, then add Flammulina velutipes and continue to stir fry until cooked. Turn off the fire and put the ingredients in a bowl for later use.
(4) Add a little oil-fried chives, ginger and garlic into the pot, add bean paste and chafing dish bottom material and stir-fry red oil to make it fragrant, add cooking wine, soy sauce, appropriate amount of broth or water, add a little sugar to make it fragrant, and then pour in the meat slices.
⑤ Cook for 2 minutes, add salt, season with chicken essence, turn off the fire, add fragrant fried pepper and pepper, put the cooked meat slices into the bean sprout bowl, and pour in the fried spicy oil.
? ┃ Stir-fried leeks, ┃ Dry them.
┈ Material Company
Dried leek 1, 4 pieces of red pepper 1/3 salt, appropriate amount of oil, appropriate amount of soy sauce 65438+ 0 tbsp of oyster sauce, half a tbsp.
┈ Practice┈
① Wash leek and cut into sections; Seed red pepper, shred, dry, wash and cut into thin strips.
(2) Add oil to the wok and heat it. Add dried citron and stir-fry until golden brown. Add soy sauce, oyster sauce and a little salt to taste. Add a little water and stir fry. When the fragrant dried fruit absorbs the soup and becomes soft and fluffy, add the leek and shredded red pepper and stir fry. When the leek becomes soft, take the pot.
? ┃ fish pork┃ shredded pork
┈ Material Company
Pork tenderloin 300 grams of bamboo shoots 200 grams of water-borne fungus 60 grams of carrots 60 grams of garlic right amount of chopped pepper right amount.
┈ Practice┈
① Shred pork, bamboo shoots, carrots and fungus, mince garlic for later use, and marinate pork with water starch for more than ten minutes.
(2) After the water is boiled, put the bamboo shoots in and blanch them for a few minutes, and then take them out for later use.
(3) Take a clean small bowl, then add appropriate amount of corn starch, 2 tablespoons of sugar, 1 tablespoon of chicken essence, 2 tablespoons of soy sauce, 1 tablespoon of salt and 4 tablespoons of vinegar in turn, and then pour half a bowl of clear water to make bowl juice for later use.
(4) Add a proper amount of oil to the pot. When the oil is hot, put the shredded pork into the pot. Stir-fry until the shredded pork turns white and serve for later use.
⑤ Leave a proper amount of base oil in the pot. When the oil is hot, add a little bean paste, chopped pepper and minced garlic and stir-fry until fragrant. Put shredded pork, bamboo shoots, auricularia auricula and carrot into the pot in turn and stir-fry evenly. Then pour the bowl of juice into the pot, and stir well after the fire is boiled. Then turn off the fire and pour a little sesame oil to eat.
? Spicy Doufu?
┈ Material Company
Brine tofu, a piece of pork stuffing, and a proper amount of Chili noodles 10g pepper 10g garlic 10g leek 10g.
Pixian bean paste, appropriate amount of edible oil, appropriate amount of soy sauce, appropriate amount of water starch, 30g chicken essence1g.
Sesame oil right amount
┈ Practice┈
① Cut tofu into small pieces, garlic, leek and Pixian bean paste for later use.
(2) Stir-fry the pepper in a pot with low fire until it is cooked, and put the cooked pepper in a garlic masher and mash it into powder for later use.
③ Add a proper amount of water to the pot. After the water boils, put the tofu in the pot and cook for one minute, then remove it for later use.
(4) Add a proper amount of base oil into the pot, then add the meat stuffing, stir-fry until it is mature, add the bean paste and Chili noodles, stir-fry the red oil, then add the minced garlic, stir-fry until fragrant, and add a proper amount of hot water to boil.
⑤ Boil the tofu in a pot, and then add a little soy sauce. Put the pepper noodles in the pot, put the starch in the pot and bring to a boil. Then add water starch, and finally add a little chicken essence and sesame oil, mix well and take out the pot.
? ┃ cold celery yuba ┃
┈ Material Company
Celery, two small yuba trees, 200g carrots and garlic.
┈ Practice┈
① Soak the yuba, break it into small pieces, then put it in a pot, add a teaspoon of salt and a proper amount of cold water.
② Cut the soaked yuba, celery, radish and garlic into pieces for later use.
(3) Add a proper amount of water to the pot, bring it to a boil, add celery and carrots, then pour in some cooking oil, blanch for about one minute, and take it out.
(4) Blanch the yuba in a pot for one minute and take it out. Put celery, carrot and yuba in a pot and cool for later use. Put a spoonful of salt, a spoonful of chicken essence, minced garlic and a spoonful of white vinegar into a basin and mix well.
⑤ Add a little oil to the pot. When the oil is hot, put some pepper to smell it. Then take out the pepper, pour the pepper oil into the basin, drop a little sesame oil and mix well.