A: skinless chicken breast 100g, rosemary 1g, white pepper 1g, 5CC of lemon juice, 500CC of water, 0/g of refined salt and 20CC of olive oil.

B: beef tomato 30g, peeled onion 10g, lemon juice 5CC, brown sugar 3g, Mexican green pepper 1 ~ 2g, black olive 1g, nine-story tower 2g, black pepper a little, cold pressed virgin olive oil 5CC.

C: 50g of North African millet, 80 CC of broth, red quinoa 1g, almond 1g, walnut 1g, 2g of dried cranberries and 3g of sesame leaves.

The nutrients are 535.8 calories, 39.4 grams of protein, 22.6 grams of fat, 43.7 grams of carbohydrate, 5. 1 gram of sugar and 454.8 mg of sodium.

The way of doing things

1. After the chicken breast is washed, remove the excess oil. After boiling, add salt, white pepper and lemon juice, add chicken, then turn off the fire and soak for 15 ~ 50 minutes, take out the chicken and keep the water for later use.

2. Cut beef, tomato and onion into 0.5cm dices, chop Mexican green pepper, black olive and nine-story tower, put them in a bowl, and then put the remaining materials of material B into the bowl and stir evenly to get tomato salsa.

3. After filtering the water soaked in chicken breast by method 1, take 80CC (that is, broth) and boil it, add red quinoa and cook it for about 1 ~ 2 minutes, then pour the North African millet into the pot, stir it quickly, cover it and stew it for 3 ~ 5 minutes, and then disperse it with a spoon. Heat another pot, add olive oil, add fresh rosemary and stir-fry, then add soaked chicken breast and fry until golden brown on both sides.

4. Mix two-thirds of the tomato sauce in method 2 with method 3, put it on a plate and decorate it with sesame leaves. Add chicken breast slices by 1 method, sprinkle with chopped almonds, walnuts and dried fruits, and then pour the remaining one third of tomato sauce on the chicken.

This article comes from Shen Yuan's "I like myself because of fitness-the secret of body fat 15% body shaping of curve goddess Gina".