weight loss meal

Chapter 11 Dishes (3)
3. Except for milk and minced ham, bring all ingredients and seasonings to a boil, pour in milk and minced ham and cook for a while to complete.

[Nutritional effect] This dish is good for tonifying deficiency and damage, benefiting lung and stomach, promoting body fluid and moistening intestines.The content of protein and calcium, phosphorus, iron, zinc, copper, manganese and molybdenum is a lot.

Tips
Skimmed milk is suitable for the elderly and those with high blood pressure.

Bao Gongyu

Raw materials: 200 grams of small crucian carp, 100 grams of lotus root slices

Seasoning: soy sauce, cooking wine, green onion, ginger slices, salt, and sesame oil
Production process
1. Choose fresh small crucian carp, add soy sauce, cooking wine, green onion, ginger slices, marinate for about 30 minutes; wash the lotus root and cut it into large slices.

2. Take a frying pan, spread a layer of pork ribs with cleaned meat on the bottom of the pan, then put a layer of lotus root slices, ginger slices and scallions, and then put the small crucian carp heads towards the side of the pan, forming a circle one by one .

3. Put the soy sauce, vinegar, cooking wine, and salt in a bowl and mix well, add 150ml of water, pour it into the pot, and simmer for about 5 hours on low heat. Lotus root slices.

4. When eating, take a few slices of lotus root and put them on the bottom of the plate, take out the fish one by one, place them on the plate, and drizzle with sesame oil. Serve.

[Nutritional effect] This dish is good for invigorating the spleen and removing dampness, harmonizing the middle and appetizing, promoting blood circulation and dredging collaterals, and middle and lower qi.The protein contained in crucian carp is of high quality and complete, easy to digest and absorb.

Tips
When simmering over low heat, the pot should not boil to prevent the fish body from breaking down.

Cooked saury

Raw material: saury 500g

Seasoning: Edible oil, onion, ginger, salt, vinegar in proper amount
Production process
1. Cut the saury fish with a knife on both sides. Use the knife to chop into strips about 7 cm long. Put them into the basket and rinse with water, and keep shaking the basket back and forth to make the fish pieces collide with each other, remove the broken scales and blood, and drain the water.

2. Put the pot on medium heat, add vinegar and salt, after they melt, add minced ginger and minced green onion to make marinade.

3. Put the pot on the high heat, add edible oil, and heat it until it is [-]% hot. When the saury is deep-fried until it is [-]% mature, pick it up and remove the debris.

4. Put it in the pan and deep-fry until it is crispy, then decant the oil, cook the marinade on top of the fish while it is hot, turn it upside down a few times, take it out of the pan and put it on a plate.

[Nutritional effect] The fat content of saury is higher than that of ordinary fish. It has the effects of nourishing the spleen, nourishing qi, warming the stomach, nourishing the liver, nourishing qi, nourishing blood, and bodybuilding.

Tips
The deep-fried fish nuggets should be fried in heavy oil. The first time it is shaped and mature, the second time it is colored and crispy. Cook the marinade while it is hot and serve it immediately.

Fried Black Fish Balls
Raw materials: 150 grams of black fish, 150 grams of rape heart, 50 grams of eggs

Seasoning: appropriate amount of starch, salt, pepper, sesame oil, cooking wine, and broth
Production process
1. Wash the black fish, remove the viscera, bones, head and skin.

2. Cut the fish meat into long cubes with a knife.

3. Mix egg whites, salt, starch, sesame oil, and pepper, fry in warm oil, stir with a hand spoon while stirring, so as not to stick to each other, and pour out the fish balls when the oil is hot.

4. Put the rapeseed heart into the pot and fry it, add a little cooking wine, salt, sesame oil, pepper, and broth, then put the fish balls into the frying pan, thicken it with starch, and then take it out of the pot.

[Nutritional effect] Black fish meat contains protein, 18 kinds of amino acids, etc., and also contains calcium, phosphorus, iron and various vitamins necessary for the human body.

Tips
When cutting flower knives, the depth and distance of the knives must be equal, otherwise it will lack aesthetic feeling, and the various parts of the raw material will be heated unevenly, which will also make the finished product half-cooked, crisp on the outside and not brittle on the inside.

Fried Bighead Carp
Raw materials: 500 grams of bighead carp

Seasoning: Cooking wine, cooking oil, soy sauce, vinegar, ginger, green onion, sesame oil, starch, salt in appropriate amount
Production process
1. Slaughter and clean the bighead carp, slice the fish meat, and cut into long strips; cut the green onion into sections, and mince the ginger.

2. Heat the frying pan on medium heat, add oil, and when it is 150% hot, add shallots and stir-fry for a while, add fish pieces and stir-fry for a while, add about [-]ml of cooking wine, soy sauce and water, and bring to a boil.

3. Move to a small fire, cook vinegar in the pot, add half of the minced ginger, thicken with starch, pour sesame oil, and add salt.

[Nutritional effect] This dish is good for appetizing and invigorating the spleen, clearing the heart and nourishing the mind, and lowering blood pressure.

Tips
You can put some raw materials such as bamboo shoots as ingredients in this dish.If you add an appropriate amount of cooked radish, you can make economical and delicious fried radish fish with vinegar.

Sand Kou Steamed Fish
Raw materials: 500 grams of grass carp

Seasoning: Amomum 10 grams, Cardamom 10 grams, Codonopsis 10 grams, Atractylodes macrocephala 10 grams, appropriate amount of ginger, green onion, cooking wine, salt, monosodium glutamate
Production process
1. Dried Amomum seed, cardamom, Codonopsis pilosula and Atractylodes macrocephala powder, chopped green onion, sliced ​​ginger.

2. Slaughter and wash the grass carp, and cut a few times on the body of the fish with a knife.

3. Use salt, cooking wine, and monosodium glutamate to evenly coat the inside and outside of the fish body, put ginger slices and chopped green onion into the belly of the fish, and steam in a basket for about 40 minutes.

[Nutritional effect] Grass carp is rich in unsaturated fatty acids, which is good for blood circulation and is a good food for cardiovascular patients; it is rich in selenium, and regular consumption has the nutritional effect of anti-aging and beauty.

Tips
Grass carp feeds on grass, so more grass carp are raised in the north.The back of grass carp is dark brown, the edges of the scales are dark brown, the pectoral and pelvic fins are grayish yellow, the side lines are straight, the meat is white and tender, and there are few bone spurs.

Spicy Bean Steamed Fish
Raw materials: carp 300 grams

Seasoning: Minced garlic, minced ginger, tempeh, minced chili, chopped green onion, soy sauce, salt, cooking wine, and edible oil.
Production process
1. Open the carp slices and put them on a plate for later use.

2. Mix minced ginger, minced garlic, fermented soybeans, minced chili with soy sauce, salt, cooking wine, and cooking oil, pour it over the fish, and steam in a steamer for 20 minutes.

3. Sprinkle chopped green onion before serving.

[Nutritional effect] Carp meat is sweet and flat in taste, and has the effects of invigorating the spleen and stomach, urinating, reducing ascites, reducing edema, clearing heat and detoxifying, etc.

Tips
There is a white tendon on both sides of the belly of carp, which is the same as a thin line, and removing it can remove the fishy smell.Cut a very small opening near the gills of the carp, and the white veins will be exposed. Hold it with tweezers and pull it out with light force.

Shrimp with Ginger Sauce

Raw material: fresh shrimp 100 grams

Seasoning: Goji berries, edible oil, ginger, garlic, coriander, salt, monosodium glutamate, and sesame oil in appropriate amounts
Production process
1. Wash fresh shrimps and wipe dry with a clean cloth; peel and dice ginger; soak medlar thoroughly; dice garlic; wash coriander.

2. Add water to the pot. When the water boils, put in shrimps, blanch them over medium heat until just cooked, remove and drain.

3. Add shrimp, medlar, ginger and garlic in a bowl, add salt, monosodium glutamate, cooking oil, and sesame oil, mix well, put in a plate, and add coriander.

[Nutrition and efficacy] Shrimp contains a lot of protein and less fat.This dish can provide balanced nutrition, low sugar and low fat, and is the first choice for weight loss diet.

Tips
Shrimp should be fresh, and you should be careful when boiling.

White Jade Braised Fish Tail

Raw materials: 200 grams of fresh fish tail, 100 grams of tender wax gourd

Seasoning: medlar, ginger, green onion, edible oil, salt, monosodium glutamate, sugar, water starch, cooking wine, sesame oil, pepper powder
Production process
1. Remove the scales from the fish tail and wash, peel and cut the tender winter melon into small pieces, soak the medlar thoroughly, peel and slice the ginger, and cut the green onion into sections.

2. Heat oil in the pot, add fish tail and ginger slices, fry over low heat until slightly yellow, pour in cooking wine, pour clear soup, and simmer over medium heat.

3. Add wax gourd pieces, medlars, and scallions, add salt, monosodium glutamate, sugar, and pepper and simmer until tasty, add starch to thicken, pour in sesame oil, and serve on a plate.

[Nutritional effect] "Diet Therapy Materia Medica" says that wax gourd is "good for hot food, and thin people who are cold... If you want to be healthy and thin, you can eat it often. If you want to be fat, don't eat it."This dish has the effect of thin body and breast enlargement.

Tips
The pan for frying the fish should be thoroughly heated to avoid sticking to the pan.

Shrimp and Oyster Mushroom

Raw materials: 50 grams of fresh shrimp, 150 grams of abalone mushroom

Seasoning: Chinese wolfberry, edible oil, ginger, green onion, salt, monosodium glutamate, oyster sauce, water starch, cooked chicken oil in appropriate amount
Production process
1. Wash fresh shrimps and wipe dry, wash abalone mushrooms and cut into thick slices, peel and slice ginger, bundle green onions into bundles, soak wolfberries thoroughly.

2. Add water to the pot. When the water boils, add abalone mushrooms, cook for a while on medium heat, remove and wipe off the water.

3. Neatly put abalone mushrooms, shrimps, medlar, ginger, green onions in a bowl, add salt, monosodium glutamate, oyster sauce, cooking oil, steam in the steamer for 25 minutes, remove the ginger and green onions, and put them on the plate , boil the original juice, thicken it with water starch, pour in the cooked chicken oil, pour it on the abalone mushroom and serve.

[Nutrition and efficacy] Abalone mushroom has a very high water content, and contains a lot of protein, carbohydrates, cellulose, carotene and a small amount of B vitamins. It is low in calories and can be eaten frequently.

Tips
Do not add soup when steaming, because there will be juice, otherwise it will affect the taste because the original taste is not strong.

Gold and silver squid with garlic buckle
Raw materials: 250 grams of earth squid, 100 grams of glutinous rice, 10 grams of carrot

Seasoning: garlic, ginger, onion, cooked chicken oil, salt, cooking wine, monosodium glutamate, pepper
Production process
1. Wash and chop the earth squid; remove both ends of the garlic, fry half of it until golden, and leave the other half unfried; peel and dice the carrot; dice the ginger; dice the green onion.

2. Add carrots, salt, pepper, cooking wine, and monosodium glutamate to the glutinous rice, mix well, and stuff them into the squid.

3. Put stuffed squid and garlic in a bowl, steam in a steamer for 30 minutes, take it out, put it in a plate, sprinkle with chopped green onion, and pour in hot chicken oil.

[Nutritional effect] Squid has detoxification and detoxification effects on the liver, so it helps to relieve fatigue.Squid is high in protein and low in calories, suitable for women who are afraid of getting fat.

Tips
The knife method of cutting squid should be careful, and the appearance should be clear.

Sizzling Oysters
Raw materials: 500 grams of oysters

Seasoning: red pepper, onion, ginger, coriander, garlic, cooking oil, salt, monosodium glutamate, sugar, cooking wine, oyster sauce, pepper
Production process
1. Shell the oysters, remove the meat, wash and change into slices, cut the red pepper into cubes, cut the onion into cubes, cut the ginger and garlic into cubes, and wash the coriander.

2. Heat oil in the pot, add ginger, onion, and oyster slices, pour in cooking wine, and fry until raw.

3. Add red peppercorns, add salt, monosodium glutamate, sugar, pepper, oyster sauce, stir-fry over medium heat until the flavors are fully absorbed, put it into the cooked pot, and sprinkle with coriander.

[Nutritional effect] Calcium in oysters can make the skin smooth; copper can make the skin color transparent and look particularly bloody; potassium can treat dry skin and acne; vitamins can also make the skin smooth and regulate the secretion of oil.

Tips
The iron plate must be hot enough for the oysters to taste delicious.

Braised cuttlefish with river prawns

Raw materials: 200 grams of cuttlefish, 80 grams of river prawns

Seasoning: kale, ginger, edible oil, salt, monosodium glutamate, sugar, oyster sauce, cooking wine, water starch, sesame oil
Production process
1. Wash the cuttlefish and cut into rolls, remove the shrimp gun and wash, peel the ginger and cut into small pieces, wash and slice the kale.

2. Heat the oil in the pan, when the oil temperature is 90°C, put in the cuttlefish rolls and river prawns, soak and deep-fry until they are half mature and pour them out.

3. Leave oil in the pot, add sliced ​​ginger and kale and stir-fry for a while, add cuttlefish rolls and river prawns, pour in cooking wine, add salt, monosodium glutamate, sugar, oyster sauce, stir-fry over high heat until tasty, thicken with water starch, pour over Just add sesame oil.

[Nutritional effect] Cuttlefish can stop bleeding, nourish yin and blood, and lower fat.Shrimp has high protein content and low fat content, which has certain slimming and fitness effects.

Tips
The cuttlefish should not be fried too old, otherwise it will not be smooth and tender, and the color should be bright.

Steamed fish
Raw material: standing fish 500 grams

Seasoning: onion, shredded ginger, soy sauce, and salt
Production process
1. Scrape the scales of the standing fish to remove the internal organs, wash off the blood, cut a few knives on the back of the fish on both sides, rub a little salt in the belly of the fish, stuff a few slices of ginger and scallion.

2. Put a few scallions on the plate first, then put the standing fish on it, and then put a few slices of ginger on the back of the fish.

3. After the water in the pot is boiled, put the fish into the pot and steam for 8 minutes on high heat.

4. When steaming the fish, you can prepare the sauce. Put soy sauce, a little salt in a bowl, add some water, mix well, and set aside.

5. After the fish is steamed, pour out the water in the plate, throw away the green onion and ginger, and re-spread the shredded green onion and a little ginger, and heat up the oil in another pan (almost smoking is enough), Then quickly pour the boiling oil over the fish with shredded shallots.

6. Pour the adjusted sauce into the pot and boil it, then pour it on the fish and eat it.

[Nutritional effect] This dish is good for supplementing nutrition and whitening the skin. It is rich in protein and low in fat. It is suitable for people who lose weight.

Tips
Standing fish, also known as Chizong fish and red sea bream, is delicious and fresh.The species with yellow fins is also called Huangjiaoli in Guangdong and Hong Kong.

Steamed Wuchang Fish

Raw materials: 1000 grams of Wuchang fish

Seasoning: Cooked ham, shiitake mushrooms, salt, green onion, pepper, cooking wine, chicken broth, cooking oil, light soy sauce, aged vinegar, and shredded ginger.
Production process
1. Wash the Wuchang fish, and cut it with a knife.

2. Blanch Wuchang fish in boiling water, scrape the fish scales in clean water, marinate with salt, cooking wine, pepper, mature vinegar, ginger, and green onions to taste.

3. Cut the shiitake mushrooms and cooked ham into leaf shapes, place them on the fish at intervals to form a flower shape, and put green onions and shredded ginger on the fish.

4. Drizzle with oil, pour chicken broth, and steam for 15 minutes. Serve.

[Nutritional effect] Prolong life and prolong life, invigorate the middle and Qi, activate blood and relax collaterals.

Tips
The fish must be fresh and marinated to taste. When steaming in a basket, it must be poured with chicken broth. When steaming, it must be steamed over high heat until the eyes of the fish protrude.

Steamed Fish Fillet with Eggplant

Raw materials: 500 grams of eggplant, 300 grams of grass carp

Seasoning: salt, starch, sesame oil, monosodium glutamate, chili granules, cooking oil, and pepper
Production process
1. Wash fresh fish, cut off the head and tail, take the clean meat, and slice into large pieces.

2. Add salt, monosodium glutamate, pepper and starch to fish fillets and mix well for later use.

3. Peel the eggplant into strips, deep-fry and place on the bottom of the plate.

4. Put the fish fillets on the eggplant, sprinkle with pepper and chili granules, steam in a basket, take out and drizzle with sesame oil.

[Nutritional effect] This dish has the effects of warming the middle and dispelling cold, promoting qi and relieving pain.Eggplant contains a variety of minerals, and cooking with fish has the nutritional effects of clearing heat and detoxifying, promoting blood circulation, reducing swelling, warming the stomach and harmonizing the stomach.

Tips
1. When steaming in a basket, master the heat and not steam too old. 2. This product has a frying process, and about 500 ml of cooking oil is required.

Steamed Tofu with Fish Fillet

Raw materials: 100 grams of fish, 200 grams of tofu

Seasoning: appropriate amount of ginger, green onion, sesame oil, and salt
Production process
1. Slice the fish, cut the tofu into large slices, and shred the ginger and spring onion.

2. Put the tofu on the plate, place the fish fillets on top of the tofu, and sprinkle with shredded ginger.

3. Boil water in a steamer, put in tofu, steam over medium heat for 8 minutes, take it out, sprinkle onion shreds, salt, boil oil, pour over the ingredients, and then add sesame oil.

[Nutritional effect] This dish is good for invigorating qi and nourishing the stomach, clearing away heat and moistening dryness.

Tips
High-quality tofu is uniform milky white or light yellow, slightly shiny.Inferior tofu becomes darker in color until light red, dull.Inferior tofu is dark gray, dark yellow or reddish brown.

Braised loach with tofu

Raw materials: 250 grams of loach, 80 grams of tofu

Seasoning: appropriate amount of ginger, starch, cooking wine, salt, onion, and sesame oil
Production process
1. Remove the viscera from the loach, and boil it with boiling water to remove blood and mucus before use.

2. Wash the tofu and cut into small pieces.

3. Put oil in the pot, sauté the ginger until fragrant, add loach, add a little cooking wine, fry the tofu cubes slightly, add a little water, add salt to taste, thicken with water starch, simmer thoroughly on low heat, sprinkle chopped green onion, and pour in a little sesame oil That's it.

[Nutritional effect] Tofu is rich in phytoestrogens, which has a good auxiliary effect on the prevention and treatment of osteoporosis.

Tips
The bought loach should be left idle in the water for 30 minutes. After the loach vomits out the mud and sundries in the abdomen, it can be taken out for use.

Stewed Fish Head with Tofu

Ingredients: 500 grams of fish head, 300 grams of tofu, 50 grams of shiitake mushrooms, 500 ml of fresh soup Seasoning: salt, cooking wine, sliced ​​ginger, green onion, garlic, pepper, coriander, sesame oil
Production process
1. Cut the fish head into pieces, cut the onion and garlic into sections, slice the tofu and shiitake mushrooms.

2. Put the fish head, shiitake mushrooms, scallions, ginger slices, cooking wine and fresh soup into the pot. After boiling, skim off the foam, cover and simmer until the fish head is almost cooked, add tofu slices and continue to simmer over low heat until ripe.

3. Sprinkle salt, pepper and garlic cubes and stew for a while, sprinkle coriander and drizzle with sesame oil. Serve.

[Nutritional effect] This dish is good for nourishing the middle and nourishing qi, clearing heat and moistening dryness, promoting body fluid and quenching thirst, and cleaning the stomach.

Tips
Tofu should not be cooked for a long time, it will not taste good when it is old.

Soaked dace in tangerine peel soup
Raw materials: 800 grams of dace

Seasoning: tangerine peel, shredded ginger, chopped green onion, salt, cooking oil in appropriate amount
Production process
1. Wash and peel dace.

2. Put the tangerine peel, shredded ginger, and chopped green onion in a pot, add water and cook for a while, then add the dace.

3. Add salt to taste and bring to a boil over low heat.

(End of this chapter)