Jingjia kitchen
05- 19 20:55 Gourmet Talent
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Every year in the early summer, there will be a mighty "slimming season". Recently, the "vegetable sandwich" eaten in Guan Xiaotong's live broadcast is really a real fire. I have to say that Zhengzhu's good figure proves the strength of this slimming meal! Many fairies around me started to copy this fat-reducing meal, but many people couldn't figure out what kind of lettuce Guan Xiaotong used in the live broadcast. Some young ladies even used cabbage, but it was actually a kind of lettuce called "ball lettuce", also called "round lettuce".
There are many ways to reduce fat meals, and our choice of low-fat ingredients is far richer than you think! A fierce high-intensity fat-reducing exercise has exhausted us physically and mentally. A "fat-reducing meal" that is nutritious and delicious and low in fat is the best reward for efforts! Reject a single radish and vegetables, cucumber and tomato, and a variety of "fat-reducing meals" practices, so that you don't even repeat it for a week!
Have you ever tried "orange sweet shrimp salad" and "sweet shrimp salad"? Fresh and sweet, only three ingredients are needed, and it can be done in 5 minutes.
When I made this salad for the first time, I was surprised to find that orange meat and shrimp meat were so well matched. The shrimp mixed with orange juice was more fresh and sweet, and celery was particularly refreshing. The whole dish felt fresh and sweet, and chilled shrimp was used as much as possible, which made the taste more elastic.
Ingredients: 3 oranges (try to pick sweet ones), shrimp150g (shelled and weighed chilled shrimp), celery100g, salad dressing 50g, salt, black pepper and lettuce leaves.
Cooking steps:
1. Wash celery and cut it into thin slices. If you want to taste better, you can cut off the ribs on the surface of celery.
2. Pour enough water into the pot. After boiling, blanch the celery and washed shrimps for later use.
3. The oranges dig out the pulp and cut the pulp into small pieces. Whether the oranges are sweet or not is also very important.
4. Prepare the Cupid salad dressing and all the processed ingredients.
5. Pour all the orange meat, shrimp and celery into a large bowl.
6. Pour in salad dressing and a little black pepper and mix well. Taste the salty taste. If it is light, you can add a little salt to taste it. If you don't like black pepper, you don't have to put it.
7. Wash two or three lettuce leaves and spread them at the bottom of the salad bowl.
8. Pour the mixed salad on the paved lettuce leaves, and this delicious and well-made orange sweet shrimp salad is ready.
Tips After finishing this dish, I think it must be good to add some cooked cashews. No celery can be replaced by cucumber, but celery sliced and mixed with salad is really delicious.
Low-fat and refreshing cold dish "cold shredded chicken cucumber"
Especially suitable as a side dish for supper, chicken breast with cucumber is low in fat and refreshing, and the girl who is fighting for fat reduction can't help eating two bites without any burden.
Ingredients: cucumber 1 root, chicken breast 1 block, 2 cloves of garlic, 2 dried peppers, 3 slices of ginger, cooking wine 1 0g, soy sauce 1 5g, balsamic vinegar15g and refined sugar/kloc-5g.
Cooking steps:
1. Pour water into the pot, cold water into the chicken breast, and then add 3 slices of ginger and cooking wine. Cook it with fire, and skim it off if there is foam. The chicken breast can be cooked until it can be inserted through with chopsticks.
2. Let the chicken breast cool and tear it into shredded chicken.
3. Wipe the whole cucumber for later use.
4. Pile shredded chicken and shredded cucumber together.
5. Then make the sauce, pour the light soy sauce, fine sugar, salt and chicken essence into a small bowl, and stir well for later use.
6. Pour the right amount of oil into the pot, heat it, and pour in the chopped garlic and dried peppers cut into short sections to saute.
7. Pour the garlic and dried Chili peppers into a small bowl of sauce while they are hot, then pour in balsamic vinegar and stir well, and then let them cool before use.
8. Cool the sauce, pour it into the shredded chicken cucumber and mix well. Pour in a proper amount of cooked white sesame seeds and mix well. This dish is ready. Although the tips are simple, they taste delicious, and they are also very good as appetizers. If you can't eat spicy food, you don't have to put dried peppers. The taste is sweet and sour.
Low-fat nutritious breakfast "baked banana with milk oats"
I've made the simplest "nutritious breakfast", which is made by brushing my teeth. It's absolutely exclusive to lazy people! This breakfast is very simple. Some ingredients can be prepared one night in advance, and it won't delay your washing time when baking, but only if you have an oven. There is no sugar in the whole process, and the sweetness depends on bananas, which is very suitable for soldiers who are struggling to fight for fat reduction.
Ingredients: one banana, eggs 1~2 (depending on the size of bananas), 40 grams of uncooked oats, milk 120 ml, and some dried fruits (nuts).
Cooking steps:
1. Pour the uncooked oatmeal and milk into the baking pan and mix well. Wrap in plastic wrap and refrigerate overnight before going to bed (at least one hour in advance).
2. Slice bananas and place them neatly on the soaked oatmeal.
3. Pour in the stirred egg liquid. If the banana is cut thick and one egg is not enough, you need to add one more egg.
4. Preheat the oven 180℃, and bake the middle layer for about 30 minutes. The time is not fixed. If your banana is cut thick and the egg liquid is poured too much, you should extend the time appropriately. The standard for the test is that the egg liquid is completely solidified and the edge is colored, as shown in the figure.
After baking, I sprinkled dried cranberries, almond slices and coconut. You can sprinkle any dried fruits and nuts at home. It's up to you to play freely.
Tips Because there is no sugar in the whole process, the sweetness depends on bananas, and the taste is light. Friends who like sweetness can add sugar and condensed milk to the milk; Regardless of calories, if you want to taste better, you can replace some milk with whipped cream, but it is recommended not to exceed 50% of milk. I believe there will be a significant upgrade in taste.
Low-fat lunch "fried noodles with black pepper and chicken paste" The chicken during the weight loss period is made in this way, which is simple, delicious and low in fat ~
Chicken breast has always been the first choice during the fat reduction period, because it is the part with the lowest calorie and fat content in the whole chicken, and it also has a very important feature that the carbohydrate content is 0%, which is amazing! As we all know, the first level of reducing fat is carbohydrates, so we should avoid touching bread, rice and cakes. Chicken breast can provide low calorie and high protein, and it also has a strong sense of fullness. If we still eat it well, then this road of reducing fat will be easier to stick to! Non-fat-reducing people can also eat it. Oh, it tastes good!
Ingredients: 20g of dried noodles (buckwheat noodles), 0/00g of cooked chicken breast, 20g of cooked corn kernels, 30g of sweet potatoes and 20g of carrots.
Seasoning for curing chicken breast: appropriate amount of cooking wine, appropriate amount of salt and appropriate amount of black pepper.
Seasoning for cooking: a teaspoon of cooking wine, a teaspoon of light soy sauce, 5g of onion 1 0g, 5g of garlic, and a proper amount of black pepper1pinch of salt.
Cooking steps:
1. Because we need100g of cooked chicken breast, let's treat a whole piece of raw chicken breast before cooking. Wash the chicken breast, first cut the meat a few times, not too deep, because both sides should be cut, so as to make it tasty when pickling.
2. Pour the right amount of cooking wine on it, not too much, just pour it on the chicken. Sprinkle a little salt and pepper on both sides of the chicken breast. You sprinkle too much salt here. When frying later, you should pay attention to the salty taste before putting the seasoning. A thin layer of pepper is enough as shown in the picture. Marinate it for at least 30 minutes to make it fully tasty.
3. Put the marinated chicken directly into a clean flat plate without washing, boil water in a steamer and steam it on the pot. Chicken is very well cooked. The standard of steaming is to poke the thickest part of the meat with chopsticks. If you can poke it easily, it is cooked. Then tear the steamed chicken breast into minced chicken by hand.
4. Carrots and sweet potatoes are cut into diced corn kernels, and garlic and onions are chopped.
5.20 grams of dried noodles are weighed, which is the amount eaten during the fat reduction period, preferably buckwheat noodles, with lower carbohydrate content. If you don't need to lose weight, just eat according to your usual appetite.
6. Start cooking noodles in another pot. When the water boils, the noodles will be covered with strips. The fire will roll away, and the fire will be turned to a small fire. Start cooking. The cooking of noodles and cooking can be carried out simultaneously.
7. Pour 3 grams of olive oil into a non-stick wok, heat it over medium heat, and stir-fry chopped green onion and minced garlic.
8. Add diced carrots, diced sweet potatoes and cooked corn kernels and stir well. Stir-fry diced carrots and diced red potatoes, add chicken paste and stir well.
9. Pour in black pepper, cooking wine, stir-fry with soy sauce, and the amount of black pepper depends on your love for black pepper. If you want to have a stronger flavor, put more, and you should taste it when you put the seasoning, because the sweetness and saltiness of each seasoning ingredient can't be exactly the same.
10. After stir-frying, you can put the cooked noodles, and cook the noodles until they are 90% cooked, because you still have to stir-fry. Put the cooked noodles in cold water. Pour the noodles with cold water into the fried chicken paste in the wok.
1 1. Taste the salt before cooking. If it is too light, add some salt or light soy sauce.
Tip try to fry in a non-stick pan, because there is very little oil used, and when I fry in an iron pan, the chicken paste will easily stick to the pan. My vermicelli is Grandpa Zhang's vermicelli, which has been served with China on the tip of the tongue. It is very strong and resistant to cooking. But buckwheat noodles are still recommended during the fat reduction period! !
Delicious low-fat "three-silk salad" and delicious "cold side dish", which is simple and refreshing, and greatly increases appetite!
Recently, I have been working hard on the front line of reducing fat. Besides active exercise, I will also explore some low-fat recipes. A delicious low-fat and refreshing three-silk sauce is also a good helper on your way to reducing fat ~
Ingredients: lettuce 1 00g, red pepper 1 00g, Flammulina velutipes100g, appropriate amount of coriander, sesame oil1spoon, half teaspoon of salt, chicken essence1teaspoon, and a little pepper oil.
Cooking steps:
1. Wash lettuce and red pepper, cut into filaments, remove the roots of Flammulina velutipes and wash.
2. Marinate the lettuce with half a teaspoon of salt 10 minute. Control the moisture after pickling.
3. Dissolve the chicken essence in half a bowl of water and mix well. Pour in sesame oil and a little pepper oil to make a sauce. Zanthoxylum bungeanum oil can taste very well when used in a very small amount, so it is counted by drops when poured. If you don't like the smell of pepper, you can not put it.
4. Boil the water in the pot and cook the Flammulina velutipes.
5. Mix the sauce with lettuce, Flammulina velutipes, red pepper and a little coriander.
Tips Coriander can be added according to personal preference. You can also mix some white sesame seeds, which is also delicious.
Low-fat oat chicken balls
The biggest obstacle on my way to lose weight is to cook for my father at home. One goes to primary school, and the school is opposite home. A person can go to work by bike 15 minutes, so a family of three eats all three meals at home every day, and cooks them as rich and delicious as possible every time. But if you want to lose weight, you can't eat with them, so you need to cook low-fat meals for yourself, so you start the daily practice of thinking about chicken breast. This "oatmeal chicken ball" is really good. There are full oats and chicken breast with high protein and low fat, and the key is delicious.
Ingredients: a piece of chicken breast, 30 grams of mushrooms, 40 grams of carrots, 60 grams of pears, 40 grams of corn kernels, half an egg white, a little ginger, a little white pepper, a little salt 1 teaspoon, five-spice powder 1/2 teaspoons, and an appropriate amount of instant oatmeal.
Cooking steps:
1. Prepare the required ingredients, cut chicken breast into small pieces, and dice pears, carrots and mushrooms.
2. Pour the chicken breast into the cooking machine, and then pour the egg white of half an egg. Pour in a little Jiang Mo to remove the fishy smell and a little white pepper.
3. Mash the chicken with a cooking machine or high-speed blender. If you use high-speed blender's suggestion of low-speed whipping.
4. Mix the mashed chicken with carrots, mushrooms, pears and corn kernels. Pour in 1 teaspoon of salt. Pour in 1/2 teaspoons of spiced powder. Beat the meat evenly in one direction.
5. Ball the minced meat into a ping-pong ball.
6. Roll on oatmeal. Let the meatballs be evenly coated with oatmeal. The instant oatmeal I use contains black oats and chia seeds, so it will be darker in color, but more nutritious.
7. Pour enough water into the steamer, bring it to a boil with high fire, cover the pot with chicken balls, and turn to low heat for 20 minutes.
8. After steaming, as shown in the figure, the taste is soft and delicious, light and not greasy, which is very suitable for eating during the fat reduction period. It can also be eaten with Thousand Island sauce, tomato sauce and Chili sauce, which has a unique flavor.
Tips The dishes in the meatballs can be replaced with your favorite vegetables. There is a lot of space for DIY, and the taste can be adjusted. Adding your favorite seasoning is another flavor.
A well-prepared "assorted shrimp omelet" is simple and time-consuming. The "breakfast omelet" has high key nutrition, so eat it for breakfast in the future!
How to match this nutritious breakfast in Aauto Quicker is not fixed. You can try any vegetarian dishes at home, because there are vegetables, eggs, shrimp and milk in it, which are balanced in nutrition and light in taste. It is a good choice to give baby meals as breakfast or even reduce fat meals.
Ingredients: 50g of shrimps, 3 eggs, 6-9 asparagus, a handful of Pleurotus eryngii, 50ML of milk, salt (salty and light according to personal taste), and black pepper (not included in baby meal).
Cooking steps:
1. Wash all the ingredients, asparagus only takes the head, shrimp picks the shrimp line, milk can be liquid milk or brewed milk powder, sweet milk powder is also ok, a little sweetness does not affect the final taste, and formula milk for baby meals is also good.
2. Add milk and proper amount of salt to the eggs and break them up. Stir well and set aside.
3. Boil the water in the pot, and the asparagus and the Pleurotus eryngii are boiled in water, because the fried egg cake behind can't be turned over. Make sure that your ingredients are well cooked, and the raw ones are not delicious.
4. Prepare a flat-bottomed non-stick pan, and put oil in the cold pan to heat it. Medium and small fire, stir-fry the shrimps first. The shrimps are very cooked. Just turn them over a few times and they will be cooked.
5. Add asparagus and Pleurotus eryngii, add a little pepper and some salt and stir fry for a while.
6. Turn on a small fire, put asparagus, Pleurotus eryngii and shrimps with chopsticks, and try not to stack them together, because they are easy to get caught. Then slowly pour the egg and milk liquid along the side of the pan and shake the pan slightly to make the egg liquid spread all over the bottom of the pan.
7. Cover the lid and suffocate it. Fry it slowly until the egg liquid is basically solidified. At this time, control your little hand and never turn it over! Start by pouring in the egg mixture and fry it slowly. It won't burn underneath.
8. When the egg liquid is basically solidified, you can sprinkle with boiled corn kernels, peas or diced carrots. It doesn't matter if you don't sprinkle it, then stuffy for half a minute and turn off the fire. After serving, you can sprinkle some sesame seeds, grind black pepper or cheese powder on it. If you don't, don't sprinkle it, which has no effect on the taste of the final product.
Tip When you pour the milk and egg liquid, it just overflows the shrimp, but the shrimp can still be seen. It is recommended to use a non-stick pan as much as possible, especially for the first time, which will greatly improve your success rate.
Q "Shrimp Slippery Tofu Cabbage Soup"
Shrimp slides made by ourselves are really much more delicious than those sold outside. They are not only made into soup, but also served in hot pot and fried. They are also very good as complementary food and fat-reducing meals for babies.
Ingredients: 300g of fresh shrimp, half egg white, a little ginger, a little white pepper, a teaspoon of salt 1/2, a baby cabbage, and a half piece of lactone tofu.
Cooking steps:
1. Prepare the required ingredients, wash and shell the fresh shrimp in advance, and remove the shrimp intestines. Cut the shrimp into small pieces.
2. Cut the lactone tofu into small pieces. Break the baby cabbage piece by piece and wash it.
3. Put the cut shrimp meat into a cooking machine, and add a small amount of Jiang Mo to remove the fishy smell.
4. Pour in the egg white of half an egg, 1/2 teaspoons of salt and a little white pepper. If it's for a baby, you don't need to put salt and pepper. Beat it into fine shrimp paste with a cooking machine.
5. Pour a spoonful of starch into the mashed shrimp. Stir well in one direction, and the shrimp will be smooth.
6. Take another pot and pour half a pot of water into it. Boil and serve baby dishes. I like boiled soft cabbage, so let it cook for a while, and everyone can adjust the cooking time according to their favorite taste.
7. Turn on a small fire and start to slide the shrimp into the pot. You can make a ball with a small stainless steel spoon and knock it on the side of the pot. So you don't have to stick your hands. Shrimp balls will be twice as big when cooked, so your shrimp balls will be twice as big when cooked.
8. After all the shrimps slide into the pot, you can directly add tofu without waiting, and then add the right amount of salt or chicken essence. First, put less seasoning to taste the salty, and then turn off the fire after boiling over medium heat.
Tips: You can make more shrimp slides at a time, and you can pack them and store them in the refrigerator.
The "avocado mango tomato salad" with sweet, sour and low fat is a "fruit salad" with strong spring, which is high in value and delicious, and can be prepared in 5 minutes!
Whether it's fat reduction, fitness, health preservation, or scraping oil and clearing intestines after frequent meals, this dish is very suitable, delicious, easy to cook, and more nutritious and low in fat ~
Ingredients: avocado 1 piece, mango 1 piece, Millennium tomato 200g, kiwi 1 piece, chopped onion 40g, lemon half, black pepper, salt and olive oil15ml.
Cooking steps:
1. Prepare the required fruits and vegetables. Slice kiwi fruit, cut tomato in half, dice onion, cut mango and avocado.
2. All the cut fruits and vegetables are poured together, and half a lemon is squeezed in. Pour in olive oil.
3. Sprinkle the right amount of black pepper and salt. You can put half a teaspoon each first, mix well and taste the salt before deciding whether to put it again. Remember to be gentle ~ stir well.
4. Put a slice of lemon on the plate and sprinkle a little black pepper for decoration.
Tip: This amount is for two people. Except avocado and mango, it is not recommended to replace them. Other fruits can be replaced by your favorite ones, and it is also good to put some sweet shrimp.