Slimming lunch suitable for office workers with meals.
Bringing your own food can not only ensure the collocation of meat and vegetables, but also save money and time, which is highly respected by many white-collar workers.
Experts said that when bringing rice, it is very important to choose materials, mainly dishes suitable for multiple heating. Vegetables are mainly roots, such as carrots, celery, bamboo shoots, broccoli, tomatoes and so on. Meat dishes can be changed more, and the staple food should be coarse and fine, such as half a portion of rice with a steamed sweet potato or a steamed potato. Need to be reminded that fish and seafood are easy to spoil and are not suitable for taking.
Generally speaking, there are fewer varieties of rice, so we should pay attention to "mix and match". "Fried shredded pork and dried tofu with celery and mushrooms" is very good. It conforms to the health standard of "one meat, one dish and one mushroom" proposed by FAO. Scrambled eggs with tomatoes are also good.
Nowadays, with the arrival of summer, many people are worried that the rice they bring will go bad easily. To solve this problem, we must first choose a suitable lunch box: heat-resistant first, sealed first. Consider buying a thick-walled sealed can or a stainless steel sealed lunch box. Secondly, food should be packed in 2/3 or 3/4 full lunch boxes. Finally, stir-fry the vegetables for eight times.
From the point of view of nutrition, the biggest disadvantage of taking rice is the fear of nutrient loss. Therefore, the dishes you want to bring should be fried to 70-80% cooked to prevent further damage to their nutrients when heated in the microwave oven. After frying, box it immediately. If you bring cold salad, add more vinegar and garlic to inhibit bacteria.
Vegetable rice
Ingredients: 30g of rice, 3 tablespoons of cooking wine, 2 cups of soy sauce 1 tablespoon of clear water, celery 10g, leek 10g, Pleurotus eryngii 10g, and 2 scallops.
1. Put the washed rice into the rice cooker, then pour in the cooking wine and soy sauce, cover the lid and start cooking.
2. Cut water celery, leek and Pleurotus eryngii into the same size.
3. Blanch scallops in boiling water. Add 2 and blanched scallops to the cooked rice and stir well to make delicious vegetable rice.
Fried tomatoes with rice cakes
Ingredients: 1 egg, olive oil, 10 rice cake, half a tomato, a little tomato sauce, a little cooking wine, a little soy sauce and a little sugar.
1. Fry the soaked rice cake slices in a dry pan.
2. After the rice cake turns yellow, put the sauce into the egg and stir well, then pour it into the pot together.
3. After frying, put it on a plate, put diced tomatoes and pour tomato sauce.
Cold vegetables
Ingredients: a bag of broccoli, corn kernels, peas, carrots, cucumbers, purple cabbage and almonds.
1. Cut broccoli into Kobanawa miscellaneous vegetables (corn kernels, peas and carrots), add a spoonful of salt in water, stir fry and rinse with cold water for later use, dice cucumber and shred purple cabbage.
2. Put all the ingredients into a container, add a little chicken essence, salt, cold dish soy sauce and a little vinegar, and stir well.
sushi roll
Ingredients: laver, sausage, celery, pickled cucumber, egg, white radish, sushi vinegar.
1. Mix the rice with sushi vinegar and seaweed sesame seasoning, and cool slightly.
2. Wash cucumber and cut into small strips, steam sausage and cut into small strips, and cut celery into small strips and blanch.
3. Fry 3 eggs into egg skins, cut into long strips, and cut pickled radish into long strips.
4. Take a piece of sushi seaweed and spread it on the sushi curtain. Thin the rice and put other ingredients on it.
5. Use a bamboo curtain to tighten the hem, roll it into a round roll, and cut it into small pieces of about half an inch with a bread knife.
Braised rice with mushrooms
Ingredients: green beans, peeled chicken breast, ham, carrots, mushrooms, winter bamboo shoots and rice.
1. Wash the germ rice and soak it in a little soy sauce.
2. Dice green beans, chicken breast, ham, carrots, mushrooms and winter bamboo shoots, then add a little salt and wine, steam them in an electric cooker for 30 to 40 minutes, and put them in a lunch box after cooking.
3. spinach 3 Liang, after scalding with boiling water, mix some salt and put it in the stool as a side dish.
Inflation: recommended food for weight loss
Cauliflower
Highlight: Broccoli is rich in antioxidants, vitamin C and carotene. Scientific research has proved that broccoli is the best anti-aging and anti-cancer food, and it is also one of the most effective diet foods.
Fresh fruits and vegetables
Highlight: Fresh fruits and vegetables are rich in carotene, vitamin C and vitamin E, and low in calories. Carotene and vitamin C contained in them are essential nutrients to lose weight.
onion
Highlight: Onions can clear blood and help lower cholesterol.
cabbage
Highlight: Cabbage is rich in vitamin C and fiber, which can promote gastrointestinal peristalsis, keep the digestive system young, prevent constipation and help you lose weight healthily.
tofu
Highlight: Besides lean meat, fish and shrimp, tofu is also a good source of protein. At the same time, bean food contains a chemical called isoflavone, which is an effective antioxidant. Please remember that "oxidation" means "aging".
fish meat
Highlight: Fish can provide a lot of high-quality protein, and its digestion and absorption rate are extremely high, so it is the best choice to supplement high-quality protein. At the same time, the cholesterol content in fish is very low, so it will not bring in more cholesterol while ingesting high-quality protein. Studies have shown that eating more fresh fish can also help prevent cardiovascular diseases.