Introduce a few and let others play by themselves.

Raw shredded lettuce

Ingredients: 300g lettuce, 3g sesame.

Practice: Peel and wash lettuce, cut into filaments, and enlarge the bowl. Sesame is roasted in a small fire. Sprinkle 1g chicken essence, 2 teaspoons of fruit vinegar, a few drops of sesame oil or nut oil into shredded lettuce, and sprinkle with freshly fried sesame seeds. Serve.

Evaluation: fragrant and crisp, especially suitable for refreshing after eating greasy dishes. The fat content is lower than 1%, and the salt content is lower than 0.2%.

Reminder: Lettuce should be stripped of its thick gluten, and its texture is crisp. Be careful when frying sesame seeds, turn off the fire in advance, and it is best to bake sesame seeds into light yellow with waste heat.

Very tender low-fat custard

Ingredients: 2 eggs, skim milk 1 50g, water 1 50g, chicken essence1g, salt1g, a few drops of sesame oil, a little chopped green onion, and a little black pepper and white pepper.

Practice: Beat the eggs evenly with an egg beater, add skim milk, chicken essence, salt, water and pepper and mix well. Finally, sprinkle with sesame oil and chopped green onion. Put it in a soup plate, cover it, heat it in a microwave oven for 3 minutes, then heat it over low heat for 3 minutes, and serve.

Evaluation: It is more tender and delicious than Japanese egg custard, with less than 3% fat and less than 0.3% salt.

Reminder: To make a good custard, you need to choose the freshest eggs. Its protein does not decompose, and its peptide chain is long, which can effectively form gel with high water holding capacity. At the same time, because it is a low-salt food, the flavor of the egg itself should be sufficient, and adding some condiments can reduce the sense of scarcity.

Original steamed cuisine

Ingredients: 1 carrot, 1 potato, 200g pumpkin and half cauliflower.

Practice: wash vegetables. Peel potatoes, remove bud holes and black parts from the skin, and cut into large thick strips; Sliced pumpkin and carrot; Cauliflower is divided into several pieces. Take a large soup plate, stack the vegetables in the order of pumpkin, potato, carrot and cauliflower, and steam them in a steamer. Take out all broccoli after 5 minutes, carrots after 10 minutes, potatoes and pumpkins after 15 minutes. The enlarged plate is divided into four yards and can be eaten.

Evaluation: You can eat it without any oil or salt, and it has a natural sweetness. The fat content is less than 0.5%, the salt content is zero, and it is rich in nutrition. It is very suitable for patients with "three highs" and dieters. Among them, potatoes can replace the staple food, so you don't have to eat it.

Reminder: If it can be pierced with chopsticks, it means it is steamed. Don't be opinionated, the time can be slightly adjusted according to your own situation. Vegetables must be fresh, potatoes can't be green.

Roasted dragon cod

Raw material: frozen dragon cod 1.

Practice: thaw the fish in the refrigerator overnight in advance, then cut it into small pieces and wipe the surface with ginger powder and a little sugar. Put a little oil in the pot, add a little pepper powder, fennel powder and thyme powder, and then put the fish pieces on it. Fry on low heat for a few minutes, then turn over and fry again. After frying both sides, put them on a plate, sprinkle with black pepper salt, and then sprinkle with chopped green onion. Serve. If you have an oven at home, you'd better bake it directly in the oven without any oil.

Evaluation: As long as the quality of the fish is fresh and the spices are suitable, this dish is basically delicious without oil. The salt is on the surface, without infiltration, and the total amount is very small.

Reminder: Fish pieces must be fresh, firm and have no obvious fishy smell.

Fried leek with bean skin

Ingredients: 300g of bean skin, 200g of leek, Jiang Mo 1 teaspoon, refined salt, chicken essence and monosodium glutamate 1 2 teaspoons, sesame oil1teaspoon and onion oil 4 teaspoons.

Exercise:

1. Wash the bean skin, soak it in cold water until soft, cut it into thin strips, blanch it in boiling water, take it out and drain; Pick and wash leeks and cut them into sections for later use.

2. Add onion oil to the pot and heat it. First, add Jiang Mo and stir-fry until it changes color. Then add bean skin, salt, chicken essence and monosodium glutamate, stir-fry evenly, and then pour in sesame oil. Then take out the pots and plates.

Hao fried eel

Ingredients: 200g of shredded eel, 50g of wormwood stalk 1 50g, 30g of green pepper, 50g of bean sprouts, refined salt 1 teaspoon, sugar1teaspoon, 4 teaspoons of pepper1,2 teaspoons of dried pepper, soy sauce, sesame oil, vinegar, pepper and pepper.

Exercise:

1. Shred green and red peppers; Wash the silver buds; Wash eel and shred; Dried spicy silk; Cut Artemisia stem into sections.

2. Boil the water in the pot and scald the eel shreds with boiling water.

3. Add salt, pepper, soy sauce, vinegar, sesame oil and garlic into the bowl to make juice.

4. Heat the oil in the pot, add chopped pepper and shredded dried pepper, stir-fry until fragrant, add wormwood stalks, silver buds, green peppers and red peppers, and finally add shredded eel to boil the juice out of the pot.

Sizhen Chinese cabbage

Ingredients: Chinese cabbage, mushrooms, dried seaweed, pork belly, corn kernels, onions, ginger, salt, monosodium glutamate, pepper, sesame oil and sugar.

Exercise:

1. Add salt, pepper and sesame oil to pork belly shreds, mix well and marinate for a while;

2. Wash the Chinese cabbage, blanch it, take it out and put it on a plate. Heat oil in a pan, add onion and ginger slices to saute until fragrant, add pork belly, mushrooms, shrimp skin and corn kernels to stir fry, add salt, pepper, monosodium glutamate and sesame oil to taste, thicken with water starch and put on Chinese cabbage.