Breakfast vegetable sandwich
This dish introduced today can be described as a star dish. The mom's version of the vegetable sandwich made by Hua Dan Guan Xiaotong Jr., a domestic traffic star, is really awesome! Healthy and delicious! As Xiaotong said: it is neither fat nor nutritious! The skin will be better! Very healthy! Mainly it's delicious! Solve the problem!
Prepare the required ingredients: tomato slices, poached eggs, meat floss, lettuce leaves and a plastic wrap;
First put the lettuce on the plastic wrap, flatten it by hand, and evenly coat it with tomato sauce according to your own preferences. If you are worried about the heat, you can add some 0-fat vinegar juice. Add poached eggs, fold two tomatoes, sprinkle with floss, cover with a lettuce leaf, wrap the sandwich in plastic wrap, and fix it with a toothpick.
tips：
1, be sure to use lettuce balls (that is, butter lettuce), don't buy cabbage by mistake, remember.
2, lettuce leaves must be pressed down, otherwise the plastic wrap behind will not be tight.
3, you can also add other ingredients you like, just according to your own preferences, tomato sauce can also be replaced with vinegar juice, and it is delicious.
Lunch mashed potatoes+vegetables
Potatoes are very full, and they are rich in potassium, dietary fiber and resistant starch. Many people have misunderstandings about potatoes, thinking that potatoes are high in starch content and easy to gain weight. In fact, resistant starch in potatoes, also known as anti-enzymolysis starch, is more difficult to degrade than other starches, has slow digestion in the body, has low insulin response, can control blood sugar balance and reduce hunger.
Prepare the required ingredients: appropriate amount of potatoes, shredded ham, pepper and milk;
Dice potatoes and steam them for 15 minutes. Take them out after steaming, and add chopped ham and pepper. Press and mash with a spoon, add a little milk, and the potatoes will immediately become thick and silky. If the taste is too weak, you can add a little salt. Just mash it into mud, and put it in a sealed box and refrigerate it in the freezer, which can increase the shelf life. Convenient and fast, the staple food of fitness meal will be done.
In addition, you can also iron your own vegetables and pour vinegar juice on them, then a simple Chinese meal will be done ~
Brown rice with broccoli for dinner.
Prepare the required ingredients: broccoli, carrots, corn, cherry tomatoes, pickled cucumbers, brown rice, eggs and shiitake mushrooms;
Broccoli, carrots, mushrooms and mushrooms, cut and blanched separately, and broccoli will remain green after cold water; In order to add a little fat, the roasted shiitake mushrooms are stir-fried with a little butter, and salt and black pepper are added. The butter will taste better after frying. Boil the eggs in water, cut them in half and put them in boxes. It is best to soak the brown rice overnight before steaming, and then add some personal favorite corn, pickles, cherry tomatoes, etc. and pack them at will. OK.