Practice of one-week diet for fitness meals 1 beef patties with broccoli and carrots
material
200g of broccoli, carrot 1 root, some beef patties, a little fungus, an appropriate amount of oil, salt, soy sauce, minced onion and ginger, cooking wine, starch, pepper and chicken essence.
working methods
1. Chop beef into minced meat, add salt, minced onion and ginger, cooking wine, starch, pepper and chicken essence, and stir evenly in one direction. Both sides of the beef are slightly browned.
2. Pick small pieces of broccoli, wash carrots and slice them, and soak them in fungus.
3. Stir-fry shallots and ginger in hot oil, stir-fry broccoli, carrots and fungus, add half a bowl of water and stew for 3 minutes.
4, put beef patties to collect soup, add salt and chicken essence to taste.
Braised pork cauliflower
material
1 cauliflower, 0.5 tbsp minced chives, 0.5 tbsp minced garlic, 1 tbsp minced meat, appropriate amount of broth, salt and oil.
working methods
1. Cut cauliflower and soak it in light salt water for more than half an hour to completely remove the residual pesticides. Take it out and drain it.
2. Heat the oil pan, pour in garlic and saute; Pour in cauliflower and fried minced meat and stir well.
It may be difficult to fry cauliflower completely, so it is best to add a little broth (about half a bowl) to the pot and cook it. When the broth is dry, the dishes will be cooked.
4. Add the right amount of salt, season, and sprinkle a little chives before cooking, and a fragrant braised pork powder and cauliflower will be ready.
skill
About soup, someone asked me several times what it is and how to cook it. In fact, most of the soups I use are ready-made goods bought in the supermarket. They are small cans and can be used at will, not cooked by myself. Because things like soup can't be kept for a long time, but you must cook a large pot at a time, and if you don't use it, it will be wasted. Besides, I will talk more about minced meat. I usually prepare what I need for two days at a time. Wash and cut the meat you bought, fry it with oil and salt, put it in a fresh-keeping box, put it in the refrigerator, take it out when necessary, and serve it directly. Don't wash it every time, cut it every time. From the perspective of food nutrition, it is not necessarily scientific, but it is much more convenient. Suitable for lazy people. Special note: the lean meat used for frying is preferably plum meat. It smells good.
Boneless chicken
material
Ingredients: 3 frozen chicken legs, 1 pinch of coriander.
Accessories: 2 pieces of black bean soy sauce, honey, jujube wine and jujube.
working methods
1, remove the bone from the chicken leg with a knife.
2. Put it on a plate, pour in black bean soy sauce and honey, then add jujube wine, and marinate with two dates for 5-6 hours.
3. Turn over every 15 minutes.
After 4.6 hours, drain the pickled soy sauce.
5. Put the dried boneless chicken leg on the jujube and steam it in a steamer for 10 minute.
6. Finally, put a pinch of parsley on the table.
Fitness meal, one-week recipe, 2 fried rice with shrimp balls and chicken granules.
material
500g of white rice, prawn meat100g, chicken100g, 30g of mushrooms, 30g of winter bamboo shoots, 30g of carrots, 20g of pickled mustard tuber, 30g of onions, 30g of green peas, 2 eggs, 2g of salt, 2g of chicken powder, a little white pepper and 65438 Shaoxing wine.
working methods
1. Mud shrimp balls and chicken pieces, add salt, chicken powder, pepper and Shaoxing wine.
2. Put the seasoning well and grasp it evenly by hand, then add the right amount of corn starch.
3. After adding starch, grab it repeatedly and make it into slurry 10 minute.
4. Heat the frying spoon with fire, inject proper amount of cooking oil, and add shrimp balls and chicken granules to stir fry when the oil temperature is 30% hot.
5. Slide the shrimp and chicken until they are done, and set aside.
6, leave the bottom oil in the pot, stir-fry all kinds of ingredients and put them out for later use.
7. Pour the egg liquid into the pot.
8. After the egg liquid is put into the pot, pour in the white rice and stir fry.
9. Stir the rice and sprinkle with a little salt.
10, sprinkle a little chicken powder and mix well.
1 1. Pour the fried rice into the plate.
12. Pour all the ingredients into the pot and stir fry. Stir-fry thoroughly and season. Sprinkle some salt first.
13, sprinkle a little pepper.
14 and then sprinkle a little chicken powder and mix well.
15, cook a little Shao wine and mix well.
16, pour the fried ingredients on the fried rice and serve.
(potato) chips
material
Ingredients: 200 grams of potato (yellow skin),
Accessories: 50 grams of red pepper,
Seasoning: 40g of vegetable oil, 10g of white vinegar 1 0g, 2g of salt, 0g of white sugar10g, and 0g of monosodium glutamate1g..
working methods
1. Peel potatoes, clean them, cut them into filaments, soak them in clear water for 10 minute, take them out and put them in a boiling water pot, then take them out and drain them;
2. Red pepper is pedicled and seeded, washed and cut into filaments;
3. Heat a wok with high fire, pour in vegetable oil, add shredded red pepper when the oil is hot, add shredded potato and stir-fry twice when it is spicy, add white vinegar and stir-fry evenly, add refined salt, stir-fry until the shredded potato is broken, add white sugar and monosodium glutamate, stir-fry evenly and serve.
One-week diet practice of fitness meal 3 1, duck breast with brown rice
Ingredients: smoked duck breast, eggs, broccoli, carrots, purple cabbage and brown rice.
Practice: Please cook the eggs in water and then cut most of them. Wash broccoli, carrots and seaweed cabbage for later use. Replace carrots and broccoli with small pieces, cook them in a pot with cold water and take them out. Cut the purple cabbage into filaments. When the wok is hot, add olive oil. When the oil is hot, add spices such as pepper and fennel and stir-fry until fragrant. Add smoked duck breast, fry over high fire, and serve with eggs, broccoli, carrots and purple cabbage.
2. Longli fish salad
Ingredients: broccoli, carrots, lemons, lettuce, cherry tomatoes and corn kernels.
Practice: Wash the fish, dry the water, put on a flower knife, add a proper amount of salt, black pepper and rum and marinate for 20 minutes. Cut the broccoli into small flowers and wash it. Wash carrots, scrape off the skin, cut into small pieces, cook them with corn kernels and broccoli in hot water in turn, take them out and let them cool for later use. Slice the lemon and put it on a plate. Heat a wok, add olive oil to heat it, add the pickled dragon fish and fry until golden on both sides. Sprinkle basil leaves when it is fully cooked, and serve it out when it is fully cooked. Put the fish fillets and vegetables in a plate and pour in the salad dressing. You can squeeze some lemon juice when eating fish, which tastes better.
3. Chicken breast with mixed brown rice
Ingredients: chicken breast, eggs, broccoli, carrots, brown rice, ginger, black pepper and other condiments.
Practice: Wash and dice the chicken breast and marinate it with shredded ginger, shredded onion, starch, soy sauce and black pepper. Cut broccoli into small flowers, wash it and cook it in hot water. After controlling the water, stir-fry broccoli with garlic, remove it and put it on a plate. Fry eggs over low heat. Pour a little cooking oil into the hot pot again, add pepper and garlic and fry until fragrant, then take out, then pour chicken, stir-fry diced carrots and add a little oyster sauce to refresh. Finally, add brown rice and stir well, and sprinkle with Shanghai shrimp seeds. Put the fried broccoli and eggs on the fried rice.
4. Mixed brown rice chicken chops
Ingredients: chicken legs, cucumbers, carrots, purple potatoes, brown rice, cherry tomatoes, corn kernels and oranges.
Practice: Wash the chicken legs, peel and boneless, change the flower knife, wipe dry the water, add garlic, cooking wine and other seasonings and marinate for 25 minutes. Peel carrots and purple potatoes, clean them, cut them into small pieces, and put them in a pot with corn kernels in turn for heating and cooking. Wash the cherry tomatoes and cucumbers, cut the cherry tomatoes in half and slice the cucumbers for later use. Heat a wok, pour in olive oil, add the marinated chicken legs and fry until golden brown on both sides. After cooking, take it out and put it on a plate with spare cucumbers, carrots, cherry tomatoes and corn kernels.
5. Oil-free chicken breast miscellaneous grains rice
Ingredients: lettuce, chicken breast, cucumber, eggs, cherry tomatoes, carrots, brown rice and purple potatoes.
Practice: Wash the chicken breast and replace it with a flower knife. Add garlic, ginger, cooking wine, soy sauce, etc. Marinate for about 30 minutes to taste. Cook the eggs and purple potatoes for later use. Wash lettuce, cucumber, cherry tomatoes and carrots and change the knife for later use. After the chicken breast is marinated, fry it directly in the pan without oil and sprinkle with a little black pepper. After changing the knife, put lettuce, cucumber, cherry tomatoes and carrots on the saucer and add fried chicken breast to match. Brown rice and purple potato are the staple food together.
6. Spaghetti with lemonade and prawns
Ingredients: prawns, pasta, green onions, spinach and lemon.
Practice: cut the head of the new prawn, pick up the shrimp line, change the knife along the shell of the shrimp line, and cook it in water for later use. Spaghetti is cooked in water and spinach is cooked in hot water. Just a little onion and cut it into small pieces. Heat the oil in the pan, add chopped green onion and saute until fragrant, add the cooked prawns and stir fry, and finally add the cooked pasta and stir fry evenly. Wash the lemon brine, slice it and brew it with warm water.
7. Whole wheat and black soybean milk sandwich
Ingredients: 1 egg, two slices of whole wheat toast, 1 tomato, four slices of fresh lettuce, 1 cup of black soybean milk.
Practice: Wash tomatoes and lettuce, and cut tomatoes into pieces. Fried or boiled eggs (boiled eggs are cut into three pieces). Spread a piece of whole wheat toast on a plate, add lettuce, tomato, lunch meat, boiled egg, tomato and lettuce in turn, and then cover with another piece of whole wheat toast. When finished, you can wrap it in plastic wrap or sandwich paper, cut it in half and put it on a plate. Finally, cook a cup of black soybean milk.