Exercise: Aerobic on an empty stomach for 25 minutes/strength training for 60 minutes.

Today, * * * intake 13 17 calories, carbohydrate 153.5g, protein 84.4g, fat 42.2g, exercise consumption 445 calories, and calorie difference 560 calories.

Breakfast is super delicious. Lunch meat and a flowing egg were mixed in my sweet potato toast, and a little extra-low calorie mayonnaise and mustard sauce were squeezed.

Lunch is also good. Eating raw purple cabbage is awesome. Shredded with some salt and rubbed with water, the aftertaste is sweet!

According to the practice of roast chicken legs:

1, boneless chicken leg. Starting from the thick drumstick, cut the chicken horizontally twice and cut off the muscles, so that it will not deform when frying.

2. Marinate with black pepper and salt, and leave for 15 minutes. You can also put it in the refrigerator for a day or two and take it out when you want to eat it.

3. According to the above-mentioned remaining materials (except water and starch), prepare baking juice for later use.

4, the chicken legs are fried in the pot, no oil is needed.

5, with such a big fire, ordinary pot.

6. Turn over and fry until golden brown. If it is a fitness party, it can stop here. It is also fresh, juicy and quite delicious.

7, frying is like this.

8. Put a proper amount of water in the pot of fried chicken legs, not too much. Chicken legs will get old if cooked for a long time.

9. Pour in the prepared cooking juice, add the chicken legs, turn them back and forth, and finally add water starch to collect the juice.

Dinner is very satisfying!