Easy Dinner Recipe 1: Potato and Spinach Fish Cakes
Recipe Description Nutritional Supplement Station: 8g Fat, 31g Protein, 30g Carbohydrates, 1,318 kJ Calories (316 kcal).
Ingredients
400g smoked horse mackerel fillet, 600g cooked potatoes, 400g boiled spinach (chopped), 4 eggs, 3 tablespoons (45ml) milk, 2 tablespoons (30g) flour, 1 teaspoon (5g) salt, 1/3 teaspoon (2g) white pepper
Methods
Whisk the eggs in a bowl; add the milk, flour, salt and white pepper into the egg mixture and mix well.
Peel the cooked potatoes, shred them with a scouring pad, then mix them with the boiled chopped spinach, then pour them into the egg mixture and mix well.
Place 1/3 of the potatoes and spinach evenly on the bottom of a baking tray lined with butter paper and top with a layer of smoked horse mackerel fillets (200g). Repeat the same procedure once more and top with the remaining 1/3 of the potatoes and spinach.
Bake:
Preheat the oven to 200 degrees Celsius, place the potato and spinach fishcakes in the middle of the oven and bake for 35 minutes.
Simple dinner recipe 2: carrots boiled mushrooms
Ingredients: 150 grams of carrots, 50 grams of mushrooms, 30 grams of soybeans, 30 grams of broccoli.
Accessories: salad oil, salt, monosodium glutamate, sugar, moderate amount.
Methods:
1, peel the carrots, then cut the carrots, broccoli and mushrooms into small pieces and soak the soybeans.
2, pour the oil into the pan and boil, put the carrots and mushrooms to sauté together, then add the broth, choose to cook on medium heat.
3, until the carrot pieces are cooked, add broccoli and soybeans, and finally add seasoning, namely salt, monosodium glutamate and sugar, all cooked through can be eaten.
tips:
Carrots contain plant fiber, especially soluble water fiber, in the intestinal tract is easy to expand, can strengthen intestinal peristalsis, prevent constipation. Carrots also contain sugar-reducing substances, so diabetics can also eat this dish Oh! Carrot boiled Mushrooms contain about 45 calories, consumption does not need to worry about calorie overload. If you're not much of a cook, you can juice your carrots and drink them for the antioxidant benefits they provide and to give your body the right amount of energy.
Simple dinner recipe 3: bamboo shoots and silver ear soup
Materials: 150 grams of bamboo shoots, silver ear, egg
Practice:
1, first of all, the bamboo shoots will be put into the water to wash, take out and wait for use. Put the silver fungus into the water to soak, soak soft and take off the tip. Next, beat the egg and use chopsticks to make a paste.
2, and then pour water into the pot, and boil water with high heat, the water rolled over the beaten egg paste into it, and then put the remaining two ingredients together, turn to low heat and cook for about 5 minutes. Finally, add the seasonings and finish.
tips:
Bamboo shoots are low-fat, low-calorie food, rich in fiber, can promote intestinal peristalsis, effective prevention of constipation, so obesity and often constipated people are very suitable for consumption of bamboo shoots. Bamboo shoots can be blanched in boiling water before cooking to get rid of the acidic flavor of bamboo shoots, and the freshness will not be affected after cooking into soup. If you have other staple foods for dinner, it is best to start with a bowl of bamboo shoots and silver fungus soup, because soup before meals can add a sense of fullness, reduce the desire to eat, and effectively control the amount of food eaten. The bamboo shoots are available all year round, so it is very convenient to eat oh.
Simple dinner recipe 4: milk custard + yogurt
(100 grams, full-fat, plain) + mixed fruit (300 grams, according to their preferences combination)
Milk custard: skim milk 100 grams, 1 egg. Add salt, sesame oil, chopped green onion, a small amount of each, mix and steam.
Nutritional reminders
1. Egg custard is easy to operate, rich in flavor and texture, and the supply of various vitamins and calcium is more than adequate. Eating a slightly salty, low-energy milk custard can bring the feeling of a proper meal. When there is no salty flavor at all, many people will feel that their appetite is not satisfied.
2. You can take the yogurt out of the refrigerator first to warm it up; eat a bowl of hot custard first, and then eat yogurt and fruit after a while, your stomach will feel better.
Simple dinner recipe 5: Fish head and tofu soup
Materials: 1 fish head (about 500 grams), 1 box of tender tofu, 8 mushrooms, 3 sections of green onion, 3 slices of ginger, 1 teaspoon (5 grams) of salt.
How to make it:
(1) Wash the fish head, split it in the center, and dry the surface of the head with a paper towel. Cut the tender tofu into 1cm-thick chunks. Soak the shiitake mushrooms in warm water for 5 minutes, then remove the tips and wash.
(2): Pour oil into a skillet and when it is 70% hot, add the fish head and brown on both sides over medium heat (about 3 minutes per side). Arrange the fish head on one side of the pan, use the oil in the pan to sauté the sliced green onion and ginger, then pour in enough boiling water to cover the fish head.
(3) Add the mushrooms, cover and simmer over high heat for 50 minutes.
(4), adjust the salt, add the tofu and continue to cook for 3 minutes.
Recommendation: fish is supposed to be relatively low-fat blood, fish head is rich in gelatin protein, fat and calories are very low, the weight loss effect of this pot of soup is also very obvious, love to drink soup MM to drink often ah.
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