First, chicken breast miscellaneous vegetables oatmeal fried rice preparation ingredients:
70g oatmeal, chicken breast 120g, egg 1 piece, 2 egg whites, half green pepper, onion and broccoli.
Detailed practice:
1, steamed oatmeal, like steamed rice, oatmeal tastes q-elastic;
2. Dice the chicken breast and marinate with salt and black pepper 15 minutes or so;
3, diced green and red peppers, shredded onions, and chopped broccoli;
4. Stir-fry onions in a hot pot with less oil to make them fragrant, add chicken breast, add green pepper after the meat changes color, and add broccoli after the green pepper is born;
5. Beat 1 egg and 2 egg whites into a bowl and mix well. Pour oatmeal into the egg liquid and soak it evenly;
6. Pour the soaked oatmeal into the pot, stir well until the egg liquid is cooked, and add some salt to taste.
Second, Basha fish buckwheat barley to prepare ingredients:
Basha fish 300g, Chinese cabbage 100g, okra 1, seaweed, white sesame, shredded purple cabbage and chopped coriander.
Detailed practice:
1, Basha fish fillets are thawed in advance, salted evenly with salt, black pepper, thyme, white wine/cooking wine, green lemon juice and a small amount of olive oil, wrapped in plastic wrap and put in the refrigerator for one night, and the longer the pickling time, the better;
2. Buckwheat and glutinous rice are steamed in advance, and glutinous rice is best soaked in advance 1 hour.
3. Put the hot rice in a bowl, put half a slice of low-fat salted cheese, and put the cooked cabbage in the bowl;
4. Put olive oil in the pot, start the pot on medium heat, add the fish fillets and fry until golden on both sides;
5. Preparation of sauce: stir a proper amount of soy sauce, oyster sauce, honey and water evenly, pour into the pot, and pour the juice with fish and juice on the miscellaneous grains rice;
6. After the okra is cooked, cut it into small pieces for decoration, and sprinkle some seaweed and white sesame seeds to increase the taste.
three
, pineapple chicken breast quinoa purple rice to prepare ingredients:
Chicken breast 1, pineapple 1, eggs 2, mushrooms 6, cucumbers 1, quinoa and purple rice.
Detailed practice:
1, washed quinoa, brown rice and purple rice, soaked for 3 hours in advance, steamed and cooled for later use;
2. Wash the pineapple, press out flowers or other favorite shapes with a mold, leave a part cut into small pieces for fried rice, and the rest can be made into pineapple milkshake with milk or yogurt;
3. Break the eggs and fry them into small pieces for later use. Dice chicken breast, mushrooms and cucumbers;
4, hot pot with less oil, add vegetables such as chicken breast, add appropriate amount of oyster sauce, stir-fry until the chicken breast changes color, add pineapple pieces and rice and continue to stir-fry for 3 minutes;
5. Prepare a small bowl and put the fried rice into it for compaction. Buckle the plate on the bowl, turn it upside down, take the bowl away, and decorate the pineapple around.
Four, quinoa chicken breast tofu pills to prepare ingredients:
400g of chicken breast, 200g of tofu, 6 mushrooms, eggs 1 piece, appropriate amount of chopped green onion, appropriate amount of spinach, and quinoa 130g.
Detailed practice:
1. Wash mushrooms and quinoa in advance and soak for 3 hours;
2. Chop or chop the chicken breast with a blender, add ginger powder, minced garlic, salt, cooking wine, black pepper, eggs, chopped green onion and roast chicken seasoning, and stir in one direction;
3. Wash and chop the spinach, squeeze out the water, chop the mushrooms, crush the tofu, and put them all into the meat stuffing and stir evenly;
4. Roll the meat stuffing into balls with even size by hand and wrap them with quinoa;
5. Put a proper amount of water in the steamer to boil, and steam the meatballs in the steamer for about 20 minutes.
6. You can make more than one meal at a time, wrap it in a fresh-keeping bag or a fresh-keeping box, and heat it when eating, which is convenient and quick. Meat stuffing can be marinated one night in advance, which is more delicious.