Someone once said that getting fat is not a sin, but a sin, which proves that a person overeats and replaces God with his body. For foodies, the hardest thing to lose weight is not exercise, but controlling diet. Therefore, how to eat well and achieve the goal of slimming is what foodies want to know most. Gourmet Jun has several recipes for reducing fat meals to recommend to everyone.
The most commonly used ingredient in fat-reducing meals is chicken breast. But if you don't master the skills, it's easy to cook the chicken breast and it tastes tasteless, which is really too painful for the fitness and weight loss party who eats it every day.
Gourmet Jun also spent a lot of thoughts on how to make chicken breast delicious. In fact, with a little skill, chicken breast can also become juicy, tender and low in calories, which is completely useless. Here Amway gives you two methods, frying pan and boiling pan, which were learned by fat reduction experts. The pro-test is very effective! Juicy effect, look at the picture ↓
First, stir-fried chicken breast
Composition:
Chicken breast/salt/chopped black pepper
Exercise:
1. The chicken breast is cleaned by scraping fascia, and the water on the surface of the chicken breast is absorbed by kitchen paper.
2. Put it in a fresh-keeping bag, thin the chicken breast with a rolling pin, and apply force in the extension direction when knocking. Let the meat spread out smoothly, which can avoid the situation that one side is fried and the other side is not cooked.
3. Sprinkle a little salt and chopped black pepper, massage and marinate for 20 minutes.
4. After the pot is hot, add a little oil, add the marinated chicken breast and fry for 4 minutes.
5. Turn the chicken breast over after the edge turns white and fry for another 4 minutes. It is difficult to fry golden crispy skin only once and too many times.
Don't cut the fried chicken breast immediately, or the gravy will run off and the meat will turn into firewood. It is best to leave it for 4-5 minutes before cutting, so that the gravy will be firmly locked in the meat and will not overflow the chopping board when cutting. Absorb the moisture on the surface of the chicken breast before frying, so that the crispy skin can be fried with a little oil and only needs to be turned over once. Take a bite. The skin is crisp and the middle is soft. However, if the boiled chicken breast wants to have a fresh and tender taste, spices and slow cooking are the key.
Second, boiled chicken breast
Composition:
2 pieces of chicken breast/fragrant leaves/5-6 pieces of pepper/a little sea salt/2 pieces of star anise/1 cloves of garlic.
Exercise:
1. Pour clear water into the pot, add rich spices: fragrant leaves, pepper, sea salt, star anise and garlic, and cook over high fire.
2. When the water is just bubbling and boiling, turn to low heat and add the processed chicken breast.
3. Take it out after slow cooking 10 minute, let it stand for 4-5 minutes and then cut into pieces. Serve with vegetable salad.
Direct cooking of chicken breast is not only rich in flavor, but also easy to cook and firewood. Adding some spices and seasonings to the water can make the chicken breast more delicious. When the water is just bubbling, add the chicken breast and cook it slowly, so that the cooked chicken breast is fresh and tender, not dry wood. Mix some vegetables properly and sprinkle with black pepper, which is delicious enough.
Chicken breast can be used to make low-calorie and fat-reducing meals, and there are various methods and combinations. The two methods described above are extremely convenient. Introduce a slightly more complicated one. Pumpkin is also a common ingredient in fat-reducing meals, which is low in sugar and calories and rich in dietary fiber. Protein is added to chicken breast, and trace elements are added to onion. This fat-reducing meal is low in nutrition and easy to operate!
Third, steamed chicken breast with pumpkin.
Composition:
2 pieces of chicken breast/pumpkin/onion/cumin powder/white pepper/black pepper/salt/soy sauce 1 spoon/olive oil 1 spoon.
Exercise:
1. Cut the pumpkin, onion and chicken breast into pieces and put them together in a large bowl.
2. Add all seasonings, stir well with the materials and marinate for 30 minutes.
3. Spread the marinated ingredients into a steaming bowl, and cover it with tin foil or a plate.
4. Steam in cold water for about 30 minutes until the pumpkin becomes soft and sticky.
5. After steaming, turn off the fire and let it stand for about 10 minutes, and wait for the pumpkin to absorb enough soup to taste more delicious ~ if it is light, you can sprinkle some salt or black pepper to taste.
In addition to chicken breast, the combination of pumpkin and quinoa is no stranger to people who lose fat. Quinoa is a very high-quality and high-protein food, which is delicious and thin with sweet and soft roasted pumpkin, sweet and sour cherry tomato and crisp lettuce.
Four, quinoa pumpkin fat-reducing rice
Composition:
Pumpkin 300g/ cherry tomato 1 handful/quinoa/lettuce 1 plant/a little salt/black pepper.
Exercise:
1. The pumpkin is seeded and peeled, and cut into pumpkin pieces with the same size.
2. spread tin foil on the baking tray, add pumpkin pieces and cherry tomatoes, sprinkle with salt and black pepper.
3. Put in the oven and bake at 200℃ for 25 minutes.
4. Wash the quinoa, put it in the pot, add cold water and cook it on medium and small fire 15 minutes. When you see the white buds coming out, you can turn off the fire and take them out for use.
5. Clip out the roasted pumpkin pieces, put them on a plate, and put the washed lettuce and roasted cherry tomatoes. Put on the cooked quinoa, and you can take pictures and eat in a circle ~
Pumpkins and tomatoes have been seasoned, so you can add some lemon juice appropriately. A fresh, delicious and full fat-reducing meal is ready. I have to say that the sweet pumpkin with a little salt instantly rose to a higher level.
Broccoli is also a favorite vegetable for fat-reducing people. Mix broccoli and mushrooms to make a light diet. The nutritional value of mushrooms reaches the peak of plant food. They are rich in various amino acids and trace elements, which are very beneficial to human health. Pleurotus eryngii and Eriocheir sinensis are high-quality varieties of mushrooms. They are fresh, fresh. Besides low nutrition, they are also very cute. They are appetizing and delicious.
Five, mushroom broccoli
Composition:
Broccoli 1/ half a box of white mushrooms/half a box of crab mushrooms/2-3 cloves of garlic/a little salt/a little black pepper.
Exercise:
1. Cut off the roots of Pleurotus eryngii and Eriocheir sinensis, tear them into small flowers and rinse them quickly.
2. Wash the broccoli, break it into small flowers, blanch it with boiling water, and take it out.
3. Heat oil from the pan, add minced garlic and stir fry.
4. Add Pleurotus eryngii and Crab-flavored mushrooms and stir-fry for a while over medium heat until the water becomes soft.
5. Add blanched broccoli, add salt and black pepper, and stir well.
Simple and easy to cook, it will be done in 10 minute ~ Broccoli tastes crisp and delicious, not to mention Pleurotus eryngii and Crab-flavored mushrooms, with unique fragrance and smooth and elastic taste. Broccoli can also be paired with high-protein and low-fat beef to make a low-calorie meal.
Six, oil-free broccoli beef
Composition:
Beef tenderloin 200g/ starch 1 spoon/appropriate amount of broccoli/half root of onion/2 spoons of soy sauce/Jiang Mo 1 spoon/minced garlic 1 spoon/brown sugar 1 spoon.
Exercise:
1. Slice beef tenderloin, add starch and marinate for 10 minute; Chop onions, wash broccoli and cut into small flowers for later use.
2. Pour chopped green onion, soy sauce and minced ginger and garlic into the rice cooker.
3. Add the marinated beef, pour in water, press the cooking button, and do not add any ingredients.
4. After the cooking button jumps off, add broccoli and cook for about 10 minutes until the broccoli is soft and rotten.
The cooking time of broccoli can be adjusted according to your taste. Gourmet Jun prefers soft and rotten food. Although the color is ugly, it is delicious.
Although this kind of broccoli oil-free beef stew is a fat-reducing meal, it is also delicious. Soft beef tenderloin with miscellaneous grains rice, delicious! Share the proportion and method of stewing miscellaneous grains rice.
The best ratio-white rice 2: miscellaneous grains rice 1. This ratio is very comfortable to eat, and it is more conducive to controlling blood sugar and weight, which is much better than eating only miscellaneous grains or white rice.
Whether it is braised coarse cereals rice or porridge, it is recommended to soak coarse cereals rice fully before stewing. Soak for 6 hours in advance or overnight (soak in the refrigerator in summer), add 1/3 more water than usual when stewing, and stew for a while after cooking.
People who know how to eat will not get fat. Learn to cook low-fat rice by yourself, and let's eat thin together.