After the winter solstice, big fish and big meat are eaten much, and light food is indispensable. As the saying goes, "Fish makes a fire and meat produces phlegm", vegetables are the best food partners, and a balanced diet is more in line with our nutritional needs. In fact, in the long winter, we need not only protein and fat, but also vegetables with high dietary fiber content and rich minerals, and the most indispensable item on the menu of every meal is often not meat, but vegetables!

Vegetables are indispensable food on the table, which has long been known to people who pay attention to health and wellness. Broccoli is one of the good ingredients, and its average nutritional value far exceeds that of other vegetables.

Although the content of trace elements in human body is very small, it plays a powerful role in biological science, and essential trace elements are indispensable elements in human body. They participate in the metabolic process of the body and play an irreplaceable role in the human body. The ingredients containing these trace elements are all alkaline foods. Alkaline vegetables include corn, mushrooms, Flammulina velutipes, auricularia auricula, eggplant, pepper, yam, lotus root and so on. Among alkaline vegetables, I prefer broccoli. Eating more vegetables in winter can replenish minerals and trace elements to our body in time.

Broccoli has become a common vegetable in our daily diet. The Japanese put broccoli at the top of vegetables, ranking first. Broccoli is crisp and tender, and its color is green. Even after being boiled, it remains bright, which is one of the reasons why we like it. Broccoli is a high-fiber vegetable, which can promote gastrointestinal peristalsis and help digestion.

Crab sticks are the food we often order when we rinse hot pot. Crab stick belongs to surimi products, which is a high-protein and low-fat marine deep-processed food, and is made from surimi of various marine fish or freshwater fish. Today, these two ingredients are combined to make a dish called crab fillet and broccoli, which is not only beautiful, but also has many nutrients. Hurry up and collect!

Ingredients: 750g broccoli, 2 crab sticks, onion 1 root, ginger 1 root.

Seasoning required: 2g salt, 2g monosodium glutamate 1g, 2g chicken essence, 5g sugar 1g, 5g cooking wine, water starch 1g and sesame oil1g.

Production process:

1. Cut broccoli into small flowers, peel broccoli roots, cut into pieces, and soak in light salt water for about 10 minutes. Soak melon and fruit detergent in water for 2 minutes, and then rinse it with tap water.

2. Peel the crab stick and cut it into diamond-shaped pieces. Wash the green onions and cut them into chopped green onions. Peel ginger and cut it into diamond-shaped pieces. Raw flour is soaked in clear water to form water starch, and potato starch is recommended. # Eating in Xuzhou #

3. Heat the wok, add a proper amount of water, add a little cooking wine, a spoonful of salt and a little salad oil, and it will become an oil brine, which will increase the bottom taste of broccoli and make it look greener.

4. After the pot is boiled, add broccoli and blanch it for about 10 second. Pay attention to the drowning time. If blanching takes too long, broccoli will lose its crispness. The key point is: put broccoli in boiling water, boil it and take it out.

5. Put the crab stick in water for about 30 seconds, remove and drain. Don't cook it for too long, or the crab sticks will all be broken and have no shape.

6. Wash the wok, heat it, add a little salad oil, add chopped green onion and ginger slices to make it fragrant. Chefs will use scallion oil as base oil when cooking, and the taste will be more intense. # Beijing Cuisine #

7. Add broccoli and stir fry to quickly remove water.

8. Add a little salt, monosodium glutamate, chicken essence and sugar to taste and stir fry quickly and evenly. A small amount of sugar may or may not be fresh.

9. Pour a little starch and a little sesame oil into the fried broccoli. After frying, pour it into a colander to control too much soup. Because broccoli is not easy to be too thick, it can only be stolen. It's best to pour the fried broccoli out of the water, so as not to affect the shape behind it.

10, heat the wok, add a little salad oil, add a little water, add salt, monosodium glutamate and chicken essence to taste, and pay attention to the amount of salt, which should be light and not salty.

1 1. Add crab sticks and bake for about 10 second. Don't burn it for too long, or it will burn out and lose its shape.

12, pour a little water starch to thicken the juice, and then pour a little salad oil to make the juice look brighter. Don't roll away with fire when thickening, or the juice will be turbid.

13, put broccoli in the tray, with the flower bones facing up, which is more beautiful. In addition, don't throw away the broccoli roots, you can eat them after peeling them.

14, pour the crab meat and sauce on the broccoli and let the sauce penetrate into the broccoli, and the crab meat broccoli is finished.

Brother Hui has something to say.

First, when washing broccoli, you can add a little salt and soak it for about ten minutes before washing.

Second, adding salt and salad oil during blanching can keep broccoli green and have a certain bottom taste.

Third, crab sticks should be made of products with good quality and brand guarantee, and the starch content of inferior crab sticks is super high. In addition, don't cook crab sticks for too long, otherwise it will affect the appearance.