(1) chicken breast 100g, carrot 150g, green pepper 50g, tomato 1 about 70g, salt 1.5g, chicken essence 1g, soy sauce1.
(2) Rinse the chicken breast with clear water, dry the water, pat it with the back of a knife several times, cut it into small pieces, add 10 ml cooking wine, 10 ml soy sauce and 1 g pepper, grab it evenly and marinate it for 20-30min.
(3) Wash tomatoes, cut with a cross knife, peel and cut into pieces after boiling water, cut onions, ginger and garlic into powder for later use, peel and cut carrots for later use, and clean and shred green peppers after removing pedicels and seeds. After preparing the ingredients, put the marinated chicken breast into the wok, fry it on low heat until the chicken breast is slightly yellow, turn it over and put it on the edge of the wok.
(4) Sprinkle a little olive oil on the pot, add the onion, ginger and garlic, stir-fry until fragrant, then put the tomatoes in the pot and stir-fry the tomato sauce over high heat.
(5) After the sand is evenly produced, add about 400 ml of clean water and 2 g of salt, bring to a boil with strong fire, add carrot pieces and simmer for 6-8 minutes until the carrots are cooked, and finally add a little pepper and shredded green pepper, and stew for half a minute, then take out the pot.
2、
(1) Prepare the chicken breast and marinate it with salt, cooking wine and black pepper for half an hour in advance after thawing. Put the marinated chicken breast in a light oil pan and fry until golden on both sides.
(2) Steam a pot of quinoa rice and coarse grain rice. Usually I choose the ratio of 1:3.
(3) Prepare steamed pumpkin pieces and half a tomato, wash some lettuce and bitter chrysanthemum, and mix with low-fat vinegar salad.
3, beef purple potato light food
(1) Prepare purple potato and beef, and marinate beef fillet with salt and black pepper in advance 1 hour. Fry in a lightly oiled pan.
(2) Prepare a pot and fill it with water. When the water boils, add broccoli and carrot slices and blanch them. Don't blanch for too long, you can stop. Better color, better taste and crisp taste.
(3) Steamed purple potato rice. Put the purple potato pieces into the rice and steam them.