Healthy recipes for 7-year-old children:
1, choice of staple food and beans
Rice, millet, oats, buckwheat, black beans, red beans, soybeans and their products.
2, the choice of meat, eggs and milk
Lean pork, beef, mutton, pork liver, pork ribs, crucian carp and other freshwater fish, yellow croaker and other marine fish, oysters, shrimp, eggs, milk and so on.
3, the choice of vegetables
Chinese cabbage, onion, potato, carrot, bean sprout, spinach, celery, cauliflower, green pepper, mushroom, kelp, laver, bamboo shoot, black fungus, etc.
4, the choice of fruit
Apples, oranges, bananas, mangoes, kiwis, pineapples, strawberries, watermelons, pears, peaches and so on.
5. Others
Nuts such as walnuts, peanuts, melon seeds and hazelnuts.
Breakfast: corn, peas, ham sausage, carrots, japonica rice, tomatoes, eggs, etc., such as assorted fried rice, scrambled eggs with tomatoes, and a cup of soybean milk;
Snacks: bananas and biscuits;
Lunch: rice, millet, green peppers, potatoes, bamboo shoots, pork liver, black fungus, etc., such as two rice, fried potatoes with green peppers, and fried liver tips;
Dim sum: apples;
Dinner: japonica rice, black beans, kelp, lean pork, tofu, mushrooms, etc., such as black bean porridge, fried pork slices with kelp, stewed tofu with mushrooms, and a glass of milk.
Nutritional meals for 7-year-old children I. Osmanthus fragrans eggs
Osmanthus fragrans egg ingredients: egg white 200g, egg yolk 200g, cooked ham 80g, coriander 40g. Ingredients: 200g of cooked lard, 0/2g of refined salt/kloc-,7g of monosodium glutamate, 20g of chicken oil, 40g of water starch, 200g of chicken soup, 5g of onion and 5g of Jiang Mo.
Sweet-scented osmanthus egg practice:
1) Separate egg whites and egg yolks into two bowls and break them up; Cut the cooked ham into pieces; Coriander is washed and cut into pieces.
2) Heat the wok on the fire, add 80 grams of cooked lard, after heating, put the egg white in first, fry it into small pieces, and pour it into a colander (or a bowl).
3) Brush the wok again, put it on fire, and add 40 grams of cooked lard. After heating, put the chopped green onion and ginger into the wok, add chicken soup, and adjust the taste with refined salt and monosodium glutamate. Add the fried egg white and egg yolk, stir-fry for about minutes, thicken with water starch, pour in chicken oil and stir well. Finally, sprinkle with minced cooked ham and minced coriander.
Characteristics of osmanthus eggs:
Red, white, yellow and green alternate with each other, and the color is gorgeous, just like osmanthus. The food is light and tasty, fresh and salty.
The key to making osmanthus eggs: when frying this dish, the oil should be clear, the pot should be clean, and the fire should not be too strong to avoid frying the eggs.
Nutritional meals for 7-year-old children II. Tomato fish sticks
Raw materials of tomato fish sticks: 750g of fish (carp, grass carp and chain fish), 0/00g of carrot/kloc, 200g of onion and 200g of egg white. Ingredients: 200g of tomato sauce, 0/00g of sugar/kloc-,8g of refined salt, 25g of cooking wine, 50g of spicy soy sauce, 30g of sesame oil, 250g of water starch and 2kg of vegetable oil (actual consumption is 250g).
Method of tomato fish sticks:
1) Wash the fish, cut it into strips with a length of 4.5cm and a width of 1 cm, put it in a basin, add 4 grams of cooking wine, refined salt, egg white and water starch, and homogenize it by hand; Peel the onion and shred it with the carrot for later use.
2) Pour the vegetable oil into the pan, heat it to 50%, put the pulped fish strips into the oil pan several times, fry them thoroughly and take them out. Heat the oil to 70% heat, add all the fish strips, fry until the appearance is slightly crisp, and remove and drain.
3) put vegetable oil150g into a pot, when the oil is hot, add shredded carrot and shredded onion and stir-fry to get fragrance, add tomato sauce, stir-fry repeatedly with low fire until the vegetable oil turns red, then add 4g of refined salt, white sugar and spicy soy sauce and stir-fry, add fried fish strips, pour sesame oil and stir-fry evenly.
Characteristics of tomato fish sticks: ruddy and bright color, crisp outside and tender inside, sweet and sour taste.
The key to making tomato fish sticks: the fish sticks should be fried in the pot several times and scattered, not too much at a time. After all the fish sticks are fried thoroughly and shaped, fry them in hot oil and fry them. When frying ketchup, stir-fry it slowly with low heat.
Nutritional meals for 7-year-old children III. Stewed meatballs
Ingredients for stewed meatballs: 500g pork stuffing, 50g egg 1 piece. Vegetable oil 1 kg (actual consumption is 25g), soy sauce 30g, refined salt10g, cooking wine 8g, spiced powder 2g, pepper10g, onion15g, ginger 8g and water starch 20g.
Stew meatballs:
(1) Put the meat stuffing into Daijiu, add eggs, minced onion and ginger, spiced powder, cooking wine, refined salt and a little water, and stir well to form the stuffing.
(2) Put the oil into the pot. When it is 70% hot, squeeze the stuffing into 40 balls with a diameter of 2 cm, put them into the pot, fry them until golden brown, and take them out.
(3) put the meatballs into a pot, add water (to the extent that they overflow the meatballs), add soy sauce, pepper, onion and ginger slices, and simmer for 15 minutes.
Features of stewed meatballs: crisp, tender, salty and fragrant, with golden red color.
The key to making stewed meatballs: when stirring the meat stuffing, put 500 grams of meat 1 egg to make the meatballs soft. Choose fat and thin meat stuffing as the material of pill warehouse. The fire of fried meatballs should not be too strong, and the oil should not be overheated to avoid frying the meatballs. Don't stir the meatballs with a spoon immediately after they are put into the pot.
Nutritional meals for 7-year-old children IV. Sweet-scented osmanthus tofu
Raw materials of sweet-scented osmanthus tofu: 6 pieces of tofu, eggs 10, 50 grams of diced bamboo shoots and 50 grams of diced cucumber. Ingredients: vegetable oil150g, refined salt13g, monosodium glutamate 5g, water100g and water starch 80g.
Sweet-scented osmanthus tofu practice:
1) Cut the tofu into cubes 1 cm square, fry them in hot oil until they turn yellow, and take them out for later use.
2) Beat the eggs into a pot, add diced bamboo shoots, diced cucumber, refined salt, monosodium glutamate and water starch, and stir well.
3) Put the oil into the pot, pour the broken eggs into the pot and stir-fry for a while, then pour the fried tofu into the pot and stir-fry, and serve.
Characteristics of sweet-scented osmanthus tofu: bright color, similar to sweet-scented osmanthus, delicious, soft and nutritious.
The key to making sweet-scented osmanthus tofu: the tofu should be fried in the pan after the oil is hot. If the surface of the tofu turns yellow, hang it a little and remove it immediately.