Sweet and sour corn chicken breast
03 low-fat chicken and vegetable cake
Steamed arowana with low calorie garlic
Spanish potato roast chicken egg
06 tomatoes, eggs and shredded konjac
07 low-calorie whole wheat banana pizza
Dessert you can eat to lose weight: milky purple sweet potato sago dew.
Low-fat delicious shrimp mushroom and winter melon soup
10 chicken breast vegetable roll with full meal
1 1 Sugar-free, oil-free and low-calorie cocoa banana brownies
12 sugar-free oil-free low-calorie soft waxy pumpkin purple sweet potato glutinous rice paste
13 low-calorie baby shrimp Daoxiao Noodles soup
14 low-calorie mashed potato sushi
15 low-calorie pasta set meal (6 flavors)
Tomato, corn and chicken balls
17 Delicious fresh vegetables can be cooked in a few minutes.
18 low-calorie shrimp fried tofu
0 1 steamed eggs with broccoli, shrimp and tofu
Egg custard and lactone tofu are smooth and tender together, and fried chicken tastes wonderful. With broccoli and shrimp, it is nutritious and rich in vitamin protein!
Steamed two eggs can make you full.
1 Broccoli is broken into small flowers and soaked in salt water. Take out the shrimps from the head to the shrimp line and blanch them separately.
Add water and salt to the eggs. The ratio of egg liquid to water is about 1: 1.2. Put a little less salt first. If it is steamed, you can add some soy sauce to increase the taste.
3 spread the tender tofu at the bottom of the bowl, and pour in the egg mixture and broccoli shrimp.
Cover the bowl with plastic wrap. In order to prevent the steam from breaking the bad guys' noodle soup, you can use plastic wrap or cover a plate.
4 Steam on high fire for about 15 minutes, drizzle with sesame oil and soy sauce, and mix well to serve!
Sweet and sour corn chicken breast
It really never tires of eating ~ chicken breast is tender and tender as long as it is marinated, and it is not firewood at all. It's sour, sweet and appetizing. Don't eat it with rice.
Exercise:
1 Dice chicken breast and marinate with a little salt, starch and white pepper 10 minute.
Stir-fry tomatoes in oil and sprinkle a little salt to make tomato juice more abundant.
Then stir-fry the chicken breast to change color, and finally add corn kernels and a little water to boil for 2-3 minutes.
I usually eat half a chicken breast and a tomato.
So you can drink thick soup without thickening.
Sweet and sour, no chopped green onion. Oh, no
03 low-fat vegetable egg cake
The chicken is tender, with carrots and corn kernels, and it tastes very rich!
1 Chicken breast, broccoli and carrots are mashed together with a cooking machine.
Add soy sauce, starch and black pepper, stir well and marinate for about 10 minute.
2. Grab a piece of meat with your hands and form a ball.
3, put a little oil in the non-stick pan, put jiaozi in after the oil is hot and smoky, and flatten it with a shovel.
Fry for about 5 minutes, and both sides are golden.
The chicken breast is very cooked, don't worry ~
Steamed arowana with low calorie garlic
Steamed Longli fish is super tender and smooth, melts in the mouth, and is tender and juicy.
1 First cut the Longli fish into small pieces, marinate it, remove the fishy smell with onion ginger, 2 tablespoons cooking wine and a little salt, grab it evenly, and marinate it 15 minutes.
Make gold, silver and garlic. Peel garlic and cut it into minced garlic. Don't shoot with a knife, and don't use a garlic press. The juice of garlic will stick to the pot and make it bitter.
The oil in the pot is slightly smoky, the lower part of the garlic is fried to golden brown with low fire, then it is fished out, mixed with the remaining fresh garlic, put a little salt, and then the oil fried in the pot is poured on it.
This garlic smells especially sweet. Usually steamed eggplant, loofah, vermicelli and seafood can be used.
Garlic and Flammulina velutipes are spicy, spread evenly on the fish, and then drizzle with steamed fish sauce.
Don't pour too much steamed fish and soy sauce because there is salt in garlic. Steam on high heat for 15 minutes, sprinkle with millet and spicy chopped green onion.
Spanish potato roast chicken egg
The original is fried and the heat is too high.
Let's make a healthy version ~
No burden to eat ~
The entrance is soft and glutinous, the combination of potatoes and eggs is very fragrant and the taste is very soft.
You can match your own vegetables.
Just avoid wet or fragile ingredients.
This is baked with six eggs.
Prepare ingredients: half a potato, half an onion, 4 eggs, appropriate amount of milk and appropriate amount of salt.
Production steps:
1? Cut the potatoes into small cubes and cook for about 10 minutes. Try a soft one.
There must be many eggs, so that the potatoes can be wrapped, and the egg liquid is mixed with milk and proper salt to break up.
3? Put oil in the pan, stir-fry diced onion and diced potato slightly, and add a little salt.
4 Turn off the fire and pour in the egg liquid. Then cover and bake for about 4 minutes until the egg liquid in the pot is completely solidified, then pour out the egg roll, turn it over on the chopping board and slide it back into the pot, and bake for another 2 minutes;
06 tomatoes, eggs and shredded konjac
Prepare ingredients: 50g konjac vermicelli, 2 eggs, tomato 1 piece,
Light soy sauce, oil consumption, olive oil, salt.
Production steps:
1 Amorphophallus konjac vermicelli is cooked until 70% or 80% mature, and refrigerated for later use.
2 eggs are beaten into egg liquid. Cut tomatoes into small pieces, stir-fry them in oil, add some salt to kill juice, then add water and cook them over low heat until soft and rotten.
3 put the cooked konjac vermicelli in. After the water boils, slowly pour the egg liquid into the pot, and it will soon turn into egg flowers. Add two spoonfuls of soy sauce, one spoonful of oyster sauce and a little salt to taste and mix well. Then take out the pot.
Dessert you can eat to lose weight: milky purple sweet potato sago dew.
Purple potato is not only full, beautiful in color, but also sweet. Who says you can't eat dessert during weight loss, who is not fat!
Simple zero failure! And the milk silk is slippery, not inferior to milk tea at all ~
Ingredients: purple potato 1, milk or coconut juice, sago 20g.
Production steps:
1 After the purple potato is steamed in the pot, put it into a fresh-keeping bag and hammer it into a paste with a rolling pin.
2 Cook sago, remember to stir it from time to time when cooking to prevent it from sticking to the pot! Cook until there is a little white heart left in the middle, turn off the fire and stew until it is completely transparent.
3 take out your favorite cup, stir the purple sweet potato sago with milk, and you can eat it ~ milk tastes better with coconut milk!
08 Shrimp, mushroom and winter melon soup
Wax gourd is slightly sweet, melts in the mouth, and has the fragrance of fresh shrimp and mushrooms. Is this the legendary fresh eyebrow?
Ingredients: wax gourd 1, fresh mushrooms, shrimps, ginger slices and onions.
Exercise:
1 peeled wax gourd, cut into cubes of about 1CM. Remove the head and shell of the shrimp and the shrimp line. Cut off the black part of the shrimp head close to the eyes with scissors and throw it away. Shrimp oil and shrimp shells are left in the shrimp head.
Add a little oil to the pot, stir-fry the shrimp shells and heads until Huang Chengcheng's shrimp oil appears, and then take it out for friends to eat.
3 Add wax gourd, shrimps and seafood mushrooms in turn, fry 2 shrimps, add salt and water, and cook for about 10 minute. Poke the melon and poke it through, and then you can go out of the pot ~
09 chicken breast vegetable roll
I guarantee that this diet is acceptable even if you are picky about food.
Potatoes can be replaced by sweet potatoes, purple potatoes and yam. ...
Ingredients: potato, chicken breast, cucumber, carrot and lettuce (purple cabbage is also acceptable)
Seasoning: 4g of pepper, proper amount of salt, cooking wine 1 tablespoon, and a little cooking oil.
Exercise:
1 Steamed potatoes are put into fresh-keeping bags, pressed into mud with a rolling pin, seasoned with a little salt, and carrots and cucumbers are shredded.
2 Cut the chicken breast into 2 pieces and coat both sides with pepper, salt and a little starch and Chili powder.
Put some oil in the hot pot, stir-fry the chicken breast for 1 min, then turn it over for 30 seconds, turn off the heat, cover it for 5 minutes, and then take it out and cut it into strips. The chicken breast fried in this way is especially tender! Wrap it up!
Spread a layer of plastic wrap on the plate, spread two pieces of lettuce, then spread mashed potatoes evenly on the lettuce, and then spread shredded chicken breast and shredded carrot in turn. Roll it up, wrap it tightly and cut it in half to eat ~
10 sugar-free oil-free low-calorie soft waxy pumpkin purple sweet potato glutinous rice paste
The skin made of pumpkin and glutinous rice flour is not only low in calories, but also fragrant and chewy. Purple potato stuffing is also oil-free and sugar-free, and the calories are not high.
We don't put sugar, remember to choose pumpkin with high sweetness!
1 Steamed purple potato and pumpkin (about 10 minutes) and pressed into mud respectively.
2 Pour glutinous rice flour into pumpkin sauce, knead it into smooth dough, cut it into small doses, and pack it into purple potato paste according to flat bags.
3, non-stick pan does not put oil, just throw it in the pan and fry it until golden brown ~
13 low-calorie baby shrimp Daoxiao Noodles soup
food
Prawn with knife, baby cabbage, vermicelli, sesame oil, salt, onion ginger, cooking wine, starch, egg white and white pepper.
working methods
1 Cut the shrimps to remove the shrimp lines and shells, wash the shrimp heads for later use, cut the shrimps into minced meat, add a little salt, white pepper, a teaspoon of cooking wine, half an egg white and a teaspoon of half starch, and stir in one direction.
Put a little oil in the pot. Shrimp head is fried with shrimp, and pressing the shrimp head will produce oil when frying! Stir-fry the shrimp head and take it out.
3. Pour a bowl of water into the pot. When the water boils, add the vermicelli until soft, and then add the shrimp doll dish. After cooking, add a few drops of sesame oil, sprinkle a little salt and chopped green onion.
Shrimp can be slid into the pot with a spoon. Personally, I think it is more round to squeeze in by hand!
14 low-calorie mashed potato sushi
I really wanted to see this cookbook on Weibo.
Potatoes 1 eggs, 2 cucumbers 1 carrots, a proper amount of ham sausage 1 lettuce, and a proper amount of 2 pieces of laver.
Steps:
① After the potatoes are steamed (peeled and diced, steamed faster), they are ground into mud, and salt and pepper can be added and stirred evenly. You can also add milk and add milk flavor. Or any other seasoning you like.
② Slice carrots, cucumbers and ham sausage.
3 dozen eggs, spread egg rolls. Add a little salt to the egg mixture. Attention! Egg rolls are a little smaller than seaweed and can be rolled up to eat later.
(4) Spreading laver on the roll mat, and evenly spreading the upper layer of mashed potatoes. Be careful not to completely edge, you need to leave some blanks to prevent mashed potatoes from squeezing out when stirring.
⑤ Spread the egg skin, then add lettuce, carrot, ham sausage and cucumber strips, and add your favorite sauce. I used my own salad dressing. Other ingredients can also be added, such as meat floss, fried chicken breast, crisp radish, etc.
15 low-calorie pasta set meal (6 flavors)
Pasta is a low GI and GL food, which is very suitable to replace staple food.
Basically, it will be done in 20 minutes, reducing fat and calories+delicious = happy and thin.
Cooking spaghetti:
After the water is boiled, add 70g spaghetti, add a spoonful of salt, and turn to medium heat and cook slowly. I studied the most suitable hardness and softness of pasta cooked for 12 minutes.
1 Spaghetti with asparagus, shrimps and mushrooms (fresh and delicious)
Ingredients: 3 asparagus, 3 white mushrooms, 5 shrimps,/kloc-0 garlic, skim milk.
Practice: Slice asparagus and mushrooms, cut garlic into minced garlic, and cut shrimps in half. Marinate shrimps with black pepper and a little salt for ten minutes; Add a little olive oil to the pot, add minced garlic, stir-fry shrimp, add asparagus and a little salt; Pour in half a box of milk and cook over low heat until it bubbles. Add a little salt and pasta and mix well. Add black pepper.
2 black pepper mushroom tender chicken pasta (meaty! )
Ingredients: 40g chicken breast, 4 white mushrooms, garlic 1.
Practice: After the chicken breast is cut into strips, add 1 spoon soy sauce 1 spoon water and half a spoon oyster sauce, and marinate 10 minutes or more (the longer it is, the more delicious it will be); Sliced mushrooms, minced garlic; Add a little olive oil to the pot, add minced garlic, stir-fry chicken breast and serve; Stir-fry mushrooms with the remaining garlic oil and add half a spoonful of soy sauce; Pour in spaghetti, add black pepper, half a spoonful of soy sauce and half a spoonful of oyster sauce.
3 spaghetti with tomatoes, shrimps and mushrooms
Ingredients: egg 1 piece, tomato 1 piece, 5 shrimps, and appropriate amount of onion.
Practice: shrimp according to the recipe 1? Marinate tomatoes, blanch and peel them, cut them into cubes, and fry the eggs until cooked. When the pot is hot, add olive oil to fry onions, and add diced tomatoes to fry juice; Add shrimps, mushrooms and eggs, stir well, and add a teaspoon of salt; Add the spaghetti and mix well. Add 1 tablespoon soy sauce and half a spoonful of black pepper.
4 spaghetti with corn and shrimp cream (mysterious formula without cream)
Ingredients: 1/3 corn, 5 shrimps, 1 garlic and 200ml skim milk.
Practice: peel the corn after steaming, and marinate the shrimp with the first recipe. After the pot is hot, add a little olive oil, add minced garlic, and then add shrimp and corn kernels; Then pour 200ml skim milk and boil it over medium heat; Add 1 tbsp salt and a little black pepper to the pasta; Success can be cashed.
Spaghetti with avocado, shrimp and green beans
Ingredients: half avocado, 5 shrimps, 1 green bean, skim milk.
Practice: half avocado+skim milk is beaten into juice with a cooking machine; Blanching green beans will be softer; After the pot is hot, add a little olive oil to fry shrimps and add green beans; Add pasta and mix well, then add butter jam; Add the right amount of salt.
6 portions of spaghetti with salmon and shrimp.
Ingredients: 30g salmon, 5 shrimps, 2 mushrooms, skim milk.
Practice: after the oil is hot, add shredded salmon, then add shrimp, add salt and black pepper and mix well; Add sliced mushrooms; Skim milk submerges ingredients and boils; Add 1 tbsp salt; Add the spaghetti and mix well. Take the juice out of the pot.
Tomato, corn and chicken balls
1 Chicken breast is mashed with a cooking machine. Add 1 teaspoon salt and 1 teaspoon white pepper, and stir well with half teaspoon cooking wine.
Chicken breast, not pork. It's sticky, and you will work hard after running a few laps.
After the water in the pot is boiled, turn to low heat, grab the stuffing and squeeze the meatballs out of the tiger's mouth, scoop them into the pot, and then fish them out when they float.
4 Cut the tomatoes into cubes, stir-fry the juice in the pot, add water to boil, add meatballs, taste them, and add a little salt and sesame oil to taste!
17 fresh vegetables can be eaten in a few minutes.
This dish was learned from Junzhi. The simplest seasoning, a few minutes of cooking, and the delicious original flavor of mushrooms and vegetables can be eaten with fried eggs and bacon, and the taste is better!
The ingredients are very flexible.
Fresh mushrooms, sea mushrooms, Pleurotus eryngii, Flammulina velutipes, and Tricholoma can all be used. Pick whatever you like.
Take some garlic suitcases. I like to fry some okra in summer.
Seasoning only needs freshly ground black pepper, salt and oil.
1 Flammulina velutipes, sea mushrooms, other mushrooms, sliced potatoes and carrots, cut okra into small pieces, and cut red peppers. Peel garlic to keep the whole petal flat without chopping.
Put all the dishes in a large bowl, sprinkle with freshly ground black pepper, salt and oil, and grasp well with your hands.
3 Preheat the electric baking pan, spread fresh vegetables evenly on the baking pan (the electric baking pan does not need to pour oil), cover it and bake for about 5 minutes.
You can also use a pan and brush a little oil, which takes about 10 minutes. Remember to turn over halfway.
18 Fried Tofu with Shrimp
1 add a spoonful of cooking wine to the shrimp and marinate for 10 minutes. Pre-cooking tender tofu and slicing,
Mix a sauce: 5 tablespoons of water, 2 tablespoons of soy sauce, half a spoonful of soy sauce, oyster sauce 1 spoon, a little salt,
It's best to buy fresh shrimp, and use shrimp heads and shells to make fried shrimp oil, which is more fragrant!
2 put a little oil in the pot, stir-fry the shrimp head and shell until red oil, take out and saute shallots, ginger and garlic, add the sauce, boil the tofu for about 10 minute, then cook the shrimp with high fire to collect juice ~