Calories: 5 15 calories.

Ingredients: asparagus150g, shrimp100g, Chinese cabbage 200g, brown rice150g, orange150g, red pepper 3g, cooking oil 3g, onion 3g and cooking wine 3g.

Exercise:

Put 50 grams of brown rice into the rice cooker, add 1 cm of water, and select the steamed rice button.

Wash asparagus, peel off the root bark, cut into sections, blanch in water 1 min, and drain for later use;

Take hot oil out of the pan, add shrimps and stir fry, and add cooking wine and stir fry for 2 minutes;

Add asparagus and stir-fry for 3 minutes. Season with salt.

Wash and chop cabbage;

Heat oil out of the pan, stir-fry small peppers until fragrant, and add cabbage; Add salt to taste when soft and rotten, and take out the pot.

Snacks mutton nutritious lunch

Calories: 505 calories.

Ingredients: corn rice150g, lean mutton100g, green pepper 20g, sweet pepper 20g, fresh mushroom100g, rape100g, small red pepper 5g, onion 30g, pepper 2g, edible oil 3g, ginger 2g.

Exercise:

50g of rice and 30g of peeled corn kernels are put into a pot, and water with a height of about 1 cm is added to start the steaming mode;

Shredding mutton, cleaning and shredding Jiang Mo, onion and green pepper;

Marinate mutton with Jiang Mo, soy sauce, salt and pepper for 5 minutes;

Stir-frying salted mutton in hot oil, adding green pepper and onion at one time, and seasoning with salt and pepper after stir-frying;

Washing rape leaves, separating, washing Lentinus edodes, and slicing;

Stir-fry mushrooms until they are 80% ripe, then add small rapeseed, stir-fry over high fire until the rapeseed changes color, and season with salt.

Oil-free chicken breast fat-reducing meal

Calories: 498 calories.

Ingredients: miscellaneous grains 100g, chicken breast 150g, green bamboo shoots 100g, carrots 100g, cherry tomatoes 200g, edible oil 2g, cooking wine 5g, soy sauce 2g, pepper 2g and refined salt 3g.

Exercise:

Cross the chicken breast, then marinate with cooking wine, soy sauce, salt and black pepper 15 minutes;

Heat the pot, add the chicken breast, and fry both sides on medium and small fire until the meat is completely white;

Peel lettuce, wash and slice, and wash and slice carrot;

Take hot oil out of the pan, add carrots and lettuce and stir-fry for 5 minutes. Season with salt and vinegar.