Jingjia kitchen
05- 19 20:55 Gourmet Talent
watch out for
"Jing Jony J Chef" regularly provides you with delicious and original home cooking. Please come with me if you like!
Every early summer, there will be a mighty "slimming season". Recently, the "vegetable sandwich" eaten in Guan Xiaotong's live broadcast was really a hit. I have to say that Zhu Zheng's good figure proves the strength of this diet meal! Many fairies around me began to copy this fat-reducing meal, but many people didn't know what lettuce Guan Xiaotong used in the live broadcast. Some young ladies even use cabbage, but it is actually a kind of lettuce called "ball lettuce", also called "round lettuce".
There are many ways to reduce fat meals, and the low-fat ingredients we choose are far richer than you think! A fierce and high-intensity fat-reducing exercise made us physically and mentally exhausted. A nutritious, delicious and low-fat "fat-reducing meal" is the best reward for your efforts! Reject a single radish and vegetables, cucumbers and tomatoes, and all kinds of "fat-reducing meals" so that you won't repeat them for a week!
Have you tried "orange sweet shrimp salad" and "sweet shrimp salad"? Fresh and sweet, only three ingredients are needed, and it can be done in 5 minutes.
When I made this salad for the first time, I was surprised to find that orange meat and shrimp meat matched so well. Orange juice mixed with shrimp is fresher and sweeter, and celery is especially refreshing. The whole dish feels fresh and sweet, and chilled shrimp is used as much as possible to make the taste more elastic.
Ingredients: 3 oranges (try to pick the sweetest one), shrimp 150g (shelled and weighed chilled shrimp), celery 100g, 50g of salad dressing, appropriate amount of salt, appropriate amount of black pepper and appropriate amount of lettuce leaves.
Cooking steps:
1. Wash celery and cut into thin slices. If you want to taste better, you can cut off the ribs on the surface of celery.
2. Pour enough water into the pot. After boiling, blanch celery and washed shrimp for later use.
3. The orange digs out the pulp and cuts it into small pieces. Whether oranges are sweet or not is also very important.
4. Prepare Cupid salad dressing and all processed ingredients.
5. Pour all the orange meat, shrimp and celery into a large bowl.
6. Pour in salad dressing and a little black pepper and mix well. Taste the salty taste. If it is light, you can add a little salt to taste it. If you don't like black pepper, you can leave it alone.
7. Wash two or three lettuce leaves and spread them at the bottom of the salad bowl.
8. Pour the mixed salad on the paved lettuce leaves, and this delicious and well-made orange sweet shrimp salad is ready.
Tips After finishing this dish, I think it must be good to add some cooked cashews. No celery can be replaced by cucumber, but sliced celery mixed with salad is really delicious.
Low-fat and refreshing cold dish "cold shredded chicken cucumber"
Especially suitable as a side dish for supper, chicken breast with cucumber is low-fat and refreshing, and the girl who is fighting for fat reduction can't help but eat two bites without any burden.
Ingredients: 1 cucumber, 1 chicken breast, 2 cloves of garlic, 2 dried peppers, 3 slices of ginger, 10g of cooking wine, 15g of soy sauce, 15g of balsamic vinegar, 10g of refined sugar, 65430.
Cooking steps:
1. Pour water into the pot, pour chicken breast into the pot with cold water, and then add 3 slices of ginger and cooking wine. Boil it with fire, and skim it if there is foam. The chicken breast can be cooked until it can be inserted with chopsticks.
2. Let the chicken breast cool and tear it into shredded chicken.
3. Clean the whole cucumber for later use.
4. Pile shredded chicken and shredded cucumber together.
5. Then make the sauce, pour the soy sauce, fine sugar, salt and chicken essence into a small bowl and stir well for later use.
6. Pour the right amount of oil into the pot, heat it, and pour in chopped garlic and dried peppers for saute.
7. Pour garlic and dried Chili into a small bowl of sauce while it is hot, then pour in balsamic vinegar and stir well, then let it cool before use.
8. Let the sauce cool and pour it into the shredded chicken cucumber and mix well. Pour in the right amount of cooked white sesame seeds and mix well. This dish is ready. Although the tips are simple, they are delicious and good as appetizers. If you can't eat spicy food, you don't have to put dried peppers. The taste is sweet and sour.
Low-fat nutritious breakfast "baked banana with milk oats"
I have made the simplest "nutritious breakfast", which is made by brushing my teeth. Absolutely exclusive to lazy people! This breakfast is simple. Some ingredients can be prepared one night in advance, and baking will not delay your washing time, but only if you have an oven. There is no sugar in the whole process, and the sweetness depends on bananas, which is very suitable for soldiers who are fighting for fat reduction.
Ingredients: a banana, 1~2 eggs (depending on the size of the banana), 40 grams of boiled oats, milk 120 ml, and some dried fruits (nuts).
Cooking steps:
1. Pour uncooked oatmeal and milk into the baking tray and stir well. Wrap it in plastic wrap and refrigerate it overnight before going to bed (at least one hour in advance).
2. Slice the banana and put it neatly on the soaked oatmeal.
3. Pour in the stirred egg mixture. If the banana is cut very thick and one egg is not enough, you need to add another egg.
4. Preheat the oven 180℃ and bake in the middle layer for about 30 minutes. Time is not fixed. If you cut your bananas thick and pour more egg liquid, you should extend the time appropriately. The test standard is that the egg liquid is completely solidified and the edge is colored, just like the caramel color in the picture.
After baking, I sprinkled dried cranberries, almond slices and coconut. You can sprinkle any dried fruits and nuts at home. It's up to you to be free.
Tips Because there is no sugar in the whole process, the sweetness depends on bananas and the taste is light. Friends who like sweetness can add sugar and condensed milk to milk; Regardless of calories, if you want to taste better, you can replace some milk with whipped cream, but it is recommended not to exceed 50% of milk. I believe there will be a significant upgrade in taste.
Low-fat lunch "fried noodles with black pepper and chicken paste" is how chicken is made during weight loss. It is simple, delicious and low in fat ~
Chicken breast has always been the first choice during the fat reduction period, because it is the part with the lowest calorie and fat content in the whole chicken, and it is also very important that the carbohydrate content is 0%, which is amazing! As we all know, the first step in reducing fat is carbohydrates, so avoid touching bread, rice and cakes. Chicken breast can provide low calorie and high protein, and also has a strong satiety. If it is still delicious, then this road to fat reduction will be easier to stick to! Non-fat-reducing people can also eat. Oh, it tastes good!
Ingredients: dried noodles (buckwheat noodles) 20g, cooked chicken breast 100g, cooked corn kernels 20g, sweet potatoes 30g, carrots 20g.
Seasoning for curing chicken breast: appropriate amount of cooking wine, appropriate amount of salt and appropriate amount of black pepper.
Seasoning for cooking: one teaspoon of cooking wine, one teaspoon of light soy sauce, onion 10g, garlic 5g, black pepper1g.
Cooking steps:
1. Because we need100g of cooked chicken breast, we will treat a whole piece of raw chicken breast before cooking. Wash the chicken breast, cut the meat a few times first, not too deep, because both sides should be cut, so that it is delicious when marinated.
2. Pour a proper amount of cooking wine on it, not too much, just pour it on the chicken. Sprinkle a little salt and pepper on both sides of the chicken breast. You spilled too much salt here. Pay attention to the salty taste before adding seasoning when frying in the future. As shown in the figure, a thin layer of pepper is enough. Marinate for at least 30 minutes to let it taste completely.
3. Put the marinated chicken directly into a clean flat plate without washing, boil the water in a steamer and steam it on the pot. The chicken is very good. The standard of steaming is to poke the thickest part of the meat with chopsticks. If you can poke it easily, it will be cooked. Then tear the steamed chicken breast into minced chicken by hand.
4. Carrots and sweet potatoes are diced into corn, and garlic and onions are chopped.
Weighing 5.20 grams of dried noodles is the amount eaten during fat reduction, preferably buckwheat noodles, with low carbohydrate content. If you don't need to lose weight, just eat according to your usual appetite.
6. Start cooking noodles in another pot. When the water boils, the noodles will be covered with strips. The fire will roll away, and the fire will become a small fire. Start cooking. Cooking noodles and cooking can be done at the same time.
7. Pour 3 grams of olive oil into a non-stick pan, heat over medium heat, add chopped green onion and minced garlic and stir fry.
8. Add diced carrots, diced sweet potatoes and cooked corn kernels and stir well. Stir-fry diced carrots and diced red potatoes, add chicken paste and stir well.
9. Pour in black pepper, cooking wine and soy sauce and stir fry. The amount of black pepper depends on your love for black pepper. If you want a stronger flavor, you should add more, and taste it when you put the seasoning, because the sweetness and salinity of each seasoning component can't be exactly the same.
10. After frying, you can put the cooked noodles, and the noodles can be cooked until they are nearly ripe, because they still need to be fried. Put the cooked noodles in cold water. Pour the noodles into the fried chicken paste in the wok with cold water.
1 1. Turn off the fire, stir well and take out the pan. Taste the salt before cooking. If it is too light, you can add some salt or light soy sauce.
Tips Try to fry in a non-stick pan, because there is very little oil used, and when I fry in an iron pan, the chicken paste sticks to the pan easily. My vermicelli is Grandpa Zhang's vermicelli, which was served with China on the tip of the tongue. It is strong and resistant to boiling. However, buckwheat noodles are still recommended during fat reduction! !
Delicious low-fat "three-silk salad" and delicious "cold dish" are simple and refreshing, which greatly increases appetite!
Recently, I have been working hard to reduce fat. Besides active exercise, I will also explore some low-fat recipes. Delicious low-fat refreshing three-silk sauce is also a good helper on your way to lose fat ~
Ingredients: lettuce 100g, red pepper 100g, Flammulina velutipes 100g, coriander, sesame oil 1 spoon, half a teaspoon of salt, chicken essence 1 teaspoon, and a little pepper oil.
Cooking steps:
1. Wash lettuce and red pepper, cut into filaments, and remove the roots of Flammulina velutipes and wash.
2. Marinate lettuce with half a teaspoon of salt 10 minute. Control the moisture after curing.
3. Dissolve chicken essence in half a bowl of water and mix well. Pour in sesame oil and a little pepper oil to make a sauce. Zanthoxylum bungeanum oil can be delicious in a small amount, so it is poured according to the number of drops. If you don't like the taste of pepper, you can leave it alone.
4. Boil the water in the pot and cook the Flammulina velutipes.
5. Mix the sauce with lettuce, Flammulina velutipes, red pepper and a little coriander.
Tips Coriander can be added according to personal preference. You can also add some white sesame seeds, which is also delicious.
Low-fat oat chicken balls
The biggest obstacle on my way to lose weight is cooking for my father at home. One goes to primary school, and the school is opposite home. A person can get to the company by bike 15 minutes, so a family of three eats three meals at home every day and makes them as rich and delicious as possible every time. But if you want to lose weight, you can't eat with them, so you need to cook yourself a low-fat meal, so you start thinking about chicken breast every day. This "oatmeal chicken ball" is really delicious. There are whole oats and chicken breast with high protein and low fat. The key is delicious.
Ingredients: a piece of chicken breast, 30 grams of mushrooms, 40 grams of carrots, 60 grams of pears, 40 grams of corn kernels, half of egg white, a little ginger, a little white pepper, salt 1 teaspoon, five-spice powder 1/2 teaspoons, and an appropriate amount of instant oatmeal.
Cooking steps:
1. Prepare the required ingredients, cut chicken breast into small pieces, and dice pears, carrots and mushrooms.
2. Pour the chicken breast into the cooking machine, and then pour the egg white of half an egg. Pour in a little Jiang Mo to remove the fishy smell and a little white pepper.
3. Mash the chicken with a cooking machine or a high-speed blender. If you use the suggestion of high-speed mixer, beat at low speed.
4. Mix the chicken puree with carrots, mushrooms, pears and corn kernels. Pour in 1 teaspoon of salt. Pour in 1/2 teaspoons of spiced powder. Stir the meat evenly in one direction.
5. Knead minced meat into a table tennis ball.
6. Roll on oatmeal. Spread the meatballs evenly with oatmeal. The instant oatmeal I use contains black oats and chia seeds, so it will be darker in color, but more nutritious.
7. Pour enough water into the steamer, bring it to a boil, cover it with chicken balls, and simmer for 20 minutes.
8. After steaming, as shown in the figure, the taste is soft and delicious, light and not greasy, which is very suitable for eating during fat reduction. It can also be eaten with thousand island sauce, tomato sauce and Chili sauce, with unique flavor.
Tips: The dishes in meatballs can be replaced with your favorite vegetables. DIY has a lot of space and the taste can be adjusted. Adding your favorite seasoning is another taste.
A well-prepared "assorted shrimp omelet" is simple and time-consuming. "Breakfast omelet" has high key nutrition, so eat it for breakfast in the future!
How to match this nutritious breakfast in Aauto faster has not been decided. You can try any vegetarian dishes at home, because there are vegetables, eggs, shrimp and milk, balanced nutrition and light taste. It is a good choice to make breakfast or even a fat-reducing meal for your baby.
Ingredients: 50g shrimp, 3 eggs, 6-9 asparagus, a handful of Pleurotus eryngii, 50ML milk, salt (salty according to personal taste) and black pepper (not included in baby meal).
Cooking steps:
1. Wash all ingredients, asparagus only takes the head, shrimp picks the shrimp line, milk can be liquid milk or blended milk powder, sweet milk powder can also be used, a little sweetness does not affect the final taste, and infant formula milk is also good.
2. Add milk and salt to the eggs and break them up. Stir well and set aside.
3. Boil the water in the pot, and blanch the asparagus and Pleurotus eryngii together, because the omelet at the back can't be turned over. Make sure your ingredients are well cooked and raw.
4. Prepare a flat-bottomed non-stick pan, and put oil in the cold pan to heat it. Small and medium fire, stir-fry shrimp first. The shrimp is well cooked. Turn it over a few times and it will be cooked.
5. Add asparagus and Pleurotus eryngii, add a little pepper and some salt and stir fry for a while.
6. Turn on a small fire and pick up asparagus, Pleurotus eryngii and shrimps with chopsticks. Try not to stack them together because they are easy to clip. Then slowly pour the eggs and milk along the side of the pot, and gently shake the pot to let the egg liquid spread all over the bottom of the pot.
7. Cover and suffocate. Fry slowly until the egg liquid is basically solidified. At this time, control your little hand and never turn it over! Pour in the egg mixture first and fry it slowly. It won't burn down there.
8. When the egg liquid is basically solidified, you can sprinkle the cooked corn kernels, peas or diced carrots. It doesn't matter if you don't sprinkle it, and then turn off the fire for half a minute. Sprinkle some sesame seeds, ground black pepper or cheese powder on it after serving. If not, don't sprinkle it, which has no effect on the taste of the final product.
Tip: When you pour milk and egg liquid, it just overflows the shrimp, but you can still see the shrimp. It is recommended to use a non-stick pan as much as possible, especially for the first time, which will greatly improve your success rate.
Q "Shrimp Slipped with Tofu and Cabbage Soup"
The shrimp slides made by myself are really much more delicious than those sold outside. They are not only made into soup, but also put into hot pot and fried. They are also very good as complementary food and fat-reducing meals for babies.
Ingredients: 300g fresh shrimp, half egg white, a little ginger, a little white pepper, a teaspoon of salt 1/2, a Chinese cabbage and a half piece of lactone tofu.
Cooking steps:
1. Prepare the required ingredients, wash and shell the fresh shrimp in advance, and remove the shrimp intestines. Cut the shrimp into small pieces.
2. Cut the lactone tofu into small pieces. Break the baby cabbage piece by piece and wash it clean.
3. Put the cut shrimp meat into a cooking machine and add a little Jiang Mo to remove the fishy smell.
4. Pour in the egg white of half an egg, 1/2 teaspoons of salt and a little white pepper. If it's for the baby, you don't need to put salt and pepper. Beat it into fine shrimp paste with a cooking machine.
5. Pour a spoonful of starch into the shrimp paste. Stir well in one direction and the shrimp will be smooth.
6. Take another pot and pour half a pot of water into it. Bring it to a boil and serve baby dishes. I like to cook soft cabbage, so let it cook for a while. You can adjust the cooking time according to your favorite taste.
7. Turn on the small fire and start to slide the shrimp into the pot. You can make a ball with a stainless steel spoon and knock it on the edge of the pot. So don't stick your hands. Shrimp balls will be twice as big when cooked, so your shrimp balls will be twice as big when cooked.
8. After all the shrimps slide into the pot, you can directly add tofu, without waiting, and then add the right amount of salt or chicken essence. Put less seasoning to taste salty first, and turn off the heat after boiling in medium heat.
Tip: You can make several shrimp slides at a time, and you can pack them and keep them in the refrigerator.
Sweet, sour and low-fat avocado mango tomato salad is a kind of "fruit salad" with strong spring, high value and delicious taste, which can be prepared in 5 minutes!
Whether it's for reducing fat, keeping fit, keeping in good health, or scraping oil and clearing intestines after meals, this dish is very suitable, delicious, easy to cook, and more nutritious and low in fat ~
Ingredients: avocado 1, mango 1, Millennium tomato 200g, kiwi 1, chopped onion 40g, lemon half, black pepper, salt, olive oil 15ml.
Cooking steps:
1. Prepare the required fruits and vegetables. Slice kiwi fruit, cut tomato in half, dice onion, dice mango and avocado.
2. Pour all the cut fruits and vegetables together and squeeze half a lemon in. Pour in olive oil.
3. Sprinkle the right amount of black pepper and salt. You can put half a teaspoon each, mix well and taste the salt before deciding whether to put it again. Remember to be gentle ~ stir well.
Put a slice of lemon on the plate and sprinkle a little black pepper for decoration.
Tip: This amount is for two people. Except avocado and mango, replacement is not recommended. Other fruits can be changed to your favorite, and it's not bad to add some sweet shrimp.