Practice of one-week diet for fitness meals 1 broccoli, carrot and beef pie
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 brown.
2, broccoli pick small pieces of drowning, carrots washed and sliced, fungus soaked.
3. Stir-fry shallots and ginger in hot oil, stir-fry broccoli, carrots and fungus, and simmer with half a bowl of water for 3 minutes.
4, put beef patties to collect soup, add salt and chicken essence to taste.
Braised minced pork and cauliflower
material
1 cauliflower, 0.5 tablespoon of minced leek, 0.5 tablespoon of minced garlic, 1 tablespoon of minced meat, appropriate amount of broth, salt and oil.
working methods
1. Cut the cauliflower and soak it in light salt water for more than half an hour to completely remove the residual pesticides. Take out and drain.
2. Heat the oil pan, pour in the garlic and stir fry; Pour in cauliflower and fried minced meat and stir well.
3. Cauliflower may be difficult to fry completely, so it's best to add a little broth (about half a bowl) to the pot and cook it. When the broth is dry, the dish is ready.
4. Add the right amount of salt, season, sprinkle a little chives before cooking, and a delicious braised pork 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. Small cans can be used casually, not cooked by myself. Because things like soup can't be kept for a long time, but you have to cook a big pot at a time and waste it when you don't use it. Besides, I'll say a little more about minced meat. I usually prepare what I need for two days at a time. Buy the meat, wash and cut it, fry it with oil and salt, put it in a fresh-keeping box, put it in the refrigerator, take it out when necessary, and just 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 for frying is preferably plum meat. It smells good.
Boneless chicken
material
Ingredients: 3 frozen chicken legs, 1 pinch of coriander.
Accessories: black bean soy sauce, honey, jujube wine and jujube.
working methods
1, the chicken leg is boned with a knife.
2. Put it on a plate, pour in black bean soy sauce and honey, then add jujube wine, put on two dates and marinate for 5-6 hours.
3. Turn it every 15 minutes.
After 4.6 hours, drain the pickled soy sauce.
5. Put the dried boneless drumsticks on the dates and steam them 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. Shrimp balls and chicken pieces are mashed, and salt, chicken powder, pepper and Shaoxing wine are added.
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 on the fire, inject proper amount of cooking oil, and stir-fry the shrimp balls and chicken pieces when the oil temperature is 30% hot.
5. Slide the shrimp and chicken until they are cooked, and then remove them for later use.
6, leave the bottom oil in the pot, stir-fry all kinds of ingredients and remove them for 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, then sprinkle a little chicken powder and mix well.
15, boil a little Shao wine and stir well.
16, pour the fried ingredients on the fried rice and serve.
Fried potato chips
material
Material: 200g of potato (yellow skin),
Accessories: 50 grams of red pepper,
Seasoning: vegetable oil 40g, white vinegar 10g, salt 2g, sugar 10g, monosodium glutamate1g.
working methods
1. Peel potatoes, wash them, cut them into filaments, soak them in clean water for 10 minute, take them out and put them in a boiling water pot, then take them out and drain them;
2. The 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 shredded potato is broken, add white sugar and monosodium glutamate, stir-fry evenly and serve on a plate.
The practice of one-week diet for 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 cut most of them. Wash broccoli, carrots and laver cabbage for later use. Replace carrots and broccoli with small pieces, put them in a pot and cook them in cold water, then take them out. Cut the purple cabbage into filaments. When the frying pan 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, drain the water, put on a flower knife, add a proper amount of salt, black pepper and rum, mix well and marinate for 20 minutes to taste. Cut broccoli into small flowers and wash. Wash carrots, scrape off the skin, cut into small pieces, put them in hot water with corn kernels and broccoli in turn, cook them, 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 salted arowana and fry until both sides are golden. Sprinkle basil leaves when it is fully cooked, and then take it out of the pan. Put the fish fillets and vegetables on 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 cut 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 some cooking oil into the hot pot, stir-fry the pepper and garlic in the wok, then take them out, then pour the chicken, stir-fry the diced carrots, and add a little oyster sauce to refresh them. Finally, add brown rice, 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, put on a flower knife, dry the water, add garlic, cooking wine and other seasonings and marinate for 25 minutes. Peel carrots and purple potatoes, wash them, cut them into small pieces, and put them in a pot with corn kernels in turn to heat and cook them. Wash the cherry tomatoes and cucumbers, cut the cherry tomatoes in half and slice the cucumbers for later use. Heat the frying pan, pour in olive oil, add the marinated chicken legs and fry until golden brown on both sides. Take it out after cooking, 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. And 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 knives for later use. After the chicken breast is marinated, fry it in an exothermic 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 cooked together as a staple food.
6. Shrimp pasta with lemonade
Ingredients: prawn, pasta, green onion, 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 scallion and cut it into small pieces. Heat oil in a pan, add chopped green onion and stir-fry, add the cooked prawns and stir-fry, and finally add the cooked spaghetti and stir-fry evenly. Wash lemon salt water, slice and brew with warm water.
7. Whole wheat and black soybean milk sandwich
Ingredients: egg 1 piece, two slices of whole wheat toast, tomato 1 piece, four slices of fresh lettuce, black soybean milk 1 cup.
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 the plate, put lettuce, tomato, lunch meat, boiled egg, tomato and lettuce in turn, and 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.