weight loss meal

Chapter 12 Dishes (4)
[Nutritional effect] Tangerine peel contains a large amount of volatile oil, hesperidin and other ingredients. The volatile oil has a mild stimulating effect on the gastrointestinal tract, can promote the secretion of digestive juice, eliminate gas in the intestinal tract, and increase appetite.

Tips
This soup is appetizing and stagnant, suitable for drinking in midsummer.

Taodu mandarin duck and grass carp
Raw material: 800 grams of grass carp

Seasoning: egg white, crispy pulp, sugar, vinegar, five willow ingredients, shredded green onion, cooking oil, starch, salt, and sesame oil in appropriate amount
Production process
1. Wash and dry the grass carp, drag a few knives horizontally on the upper part, and spread the crispy paste on the upper part of the fish that has been patted with starch.

2. Heat a wok over medium heat, add oil, put the fish with starch in the wok, deep-fry until golden, then set up the upper part, soak the lower part with low heat, and then put the fish on the plate.

3. Heat a wok and add oil, add salt and egg white to make white gravy, and pour it over the lower part of the fish body.

4. Heat the wok again, add oil, add sugar, vinegar and gorgon, and pour on the upper part of the fish. Finally, sprinkle five willows on the upper part, sprinkle shredded green onion on the lower part, and drizzle sesame oil.

[Nutrition and efficacy] Grass carp is rich in unsaturated fatty acids, which is good for blood circulation and is a good food for cardiovascular patients.

Tips
It is especially suitable for patients with consumptive fatigue, wind deficiency and headache.

Teochew Big Fish Ball

Raw materials: 700 grams of large yellow croaker

Seasoning: egg, seaweed, salt, fish sauce, onion, pepper, sesame oil
Production process
1. Remove the gills, scales and viscera of the large yellow croaker, wash them, slice the meat and mince it into minced fish, and put it in a basin.

2. Add egg whites, salt, and 25ml of water to the minced fish, stir well, beat vigorously until it becomes gluey and sticky to the hands, then squeeze it into fish balls, put them in a clean water basin and soak them, and make about 25 pieces.

3. Pour the fish balls into the pot together with water, first boil over high heat until the surface is cooked quickly, then switch to low heat to soak the fish balls until slightly cooked, then take out.

4. Add 1000 ml of soup or water to the pot, bring to a boil, put the fish balls into the pot and cook until they float, remove from the fire immediately, add seaweed, green onion, fish sauce, sesame oil, pepper, then pour into a soup pot or bowl and serve Can.

[Nutritional effect] Yellow croaker is rich in trace element selenium, which can remove free radicals produced by human metabolism and delay aging.

Tips
The body surface of high-quality large yellow croaker is golden yellow and shiny, the scales are complete, not easy to fall off, the flesh is firm and elastic, the eyeballs are full and protruding, the cornea is transparent, the color of the gills is bright red or purple red, there is no fishy smell, and the gill filaments are clear.

Stir-fried Bream and Winter Bamboo Shoots

Ingredients: 150 grams of bream (Wuchang fish), 300 grams of winter bamboo shoots, 50 grams of lean pork, 15 grams of mushrooms

Seasoning: appropriate amount of cooking wine, soy sauce, starch, meat broth, salt, and cooking oil
Production process
1. Tear off the skin of dried bream (Wuchang fish), chop off the skull and set aside, cut the body of the fish into small squares with a width of 1.3 cm, clean the fascia of the lean pork, cut into thin slices, and cut the winter bamboo shoots into long slices .

2. Put the frying pan on high heat, heat the cooking oil until it is 5% hot, add the winter bamboo shoots, fry for [-] minutes until golden brown, then drain the oil in a colander.

3. Deep-fry the skin and skull of the bream until crispy, decant the oil, and grind it into fine powder after cooling.

4. Put the frying pan on a small fire and scoop in the oil to heat it up, add mushrooms and lean pork slices and stir-fry for a while, add meat broth, soy sauce, and oiled winter bamboo shoots, and simmer for half an hour.

5. Add cooking wine, dilute and thicken with starch, and sprinkle with fried crispy minced bream, mix well, and put it into a plate.

6. Take another clean frying pan and put it on the high heat. When the oil is [-]% hot, put the cut bream pieces into the pan and deep-fry until crispy. Pick up and spread on the winter bamboo shoots and other ingredients. Serve.

[Nutritional effect] Bream is rich in protein, vitamins, calcium, phosphorus, iron and other trace elements and rich in cellulose, which can promote intestinal peristalsis.

Tips
When frying winter bamboo shoots, the oil should not be too hot, otherwise the bamboo shoots will not be cooked inside and white on the outside.

Spicy Bitter Gourd
Ingredients: 500 grams of bitter gourd

Seasoning: chopped green onion, minced ginger, minced garlic, tempeh, chili oil, pepper oil, sesame oil, soy sauce, vinegar, salt, sesame paste, cooking oil
Production process
1. Wash the bitter gourd, cut it in half, remove the pulp, cut it into 4 cm long thick strips, put it in boiling water, cook until it is raw, remove it, drain the water, mix with a little salt and sesame oil.

2. Put the frying pan on high heat, pour in the oil and heat it up, add the fermented soybeans and stir-fry crispy, scoop it out and put it on the chopping board, chop it into minced meat and pour it back into the pot.

3. Add soy sauce and mix thoroughly, then add vinegar, chopped green onion, minced ginger, minced garlic, sesame oil, chili oil, sesame paste, and pepper oil, mix thoroughly, and pour it on the bitter gourd.

[Nutritional effect] Bitter melon contains more bitter melon glycosides and bitter ingredients, which can increase appetite, lower blood sugar, diuresis and reduce fever.

Tips
Bitter gourd is cool in nature, and those with spleen and stomach deficiency should not eat it.

Stir-fried bitter gourd
Ingredients: 250 grams of fresh bitter gourd

Seasoning: Edible oil, shredded ginger, diced green onion, and appropriate amount of salt
Production process
1. Wash the fresh bitter gourd, remove the seeds and pulp, and cut into thin strips.

2. Add an appropriate amount of oil to the pot and heat it up, add shredded ginger and minced green onion, and fry for a while. 3. Immediately add shredded bitter gourd and stir-fry for a while, add salt and stir-fry for a while.

[Nutrition and efficacy] Bitter melon contains protein, fat, carbohydrates, calcium, phosphorus, iron, dietary fiber, carotene, vitamins and bitter melon.

Tips
People with spleen and stomach deficiency, abdominal pain and diarrhea should not eat bitter gourd.

Stir-Fried Bitter Gourd with Double Mushrooms

Raw materials: 20 grams of mushrooms, 20 grams of tea tree mushrooms, 200 grams of bitter gourd

Seasoning: Edible oil, salt, garlic, monosodium glutamate, sugar, water starch, cooked chicken oil in appropriate amount
Production process
1. Wash the mushrooms and cut them into medium shreds, wash the tea tree mushrooms and cut them into sections, remove the seeds of the bitter gourd and cut them into strips, and slice the garlic.

2. Boil water in a pot. After the water boils, put in bitter gourd strips, cook over medium heat to remove part of the bitterness, and then take it out and let it cool.

3. Heat another pan with oil, add garlic slices, shiitake mushrooms, tea tree mushrooms and stir-fry until almost cooked, add bitter gourd, add salt, monosodium glutamate, sugar, stir-fry over medium heat, add water starch to thicken, pour cooked chicken oil and stir-fry until thickened. Put it in a pot and put it on a plate.

[Nutritional effect] The special bitter element contained in bitter gourd can clear away heat and detoxify, and has a good auxiliary effect on yin deficiency and hyperactivity of fire, constipation, etc.

Tips
Stir-fried vegetables should not be too old, otherwise they will not be crispy and fragrant.

Potato Roasted Bitter Gourd

Raw materials: 250 grams of bitter gourd, 50 grams of potatoes

Seasoning: onion, ginger, salt, pepper water, soy sauce, cooking oil, coriander, and broth
Production process
1. Cut potatoes into chunks, bitter gourd into small pieces, green onions, ginger and parsley into fine pieces.

2. Put the oil in the pot and heat it until it is [-]% hot. Put in the potato cubes and bitter gourd cubes and fry until golden brown. Remove from the pot and drain the oil.

3. Leave a little oil in the pot, add diced green onion and minced ginger and sauté until fragrant, add soy sauce, pepper water, broth, add fried potato pieces, boil them, add fried bitter gourd pieces, salt, and turn to low heat Stew for about 10 minutes, sprinkle with coriander powder, and serve on a plate.

[Nutritional effect] Potatoes contain nutrients such as starch, dietary fiber, vitamin C and calcium, which have the effects of invigorating the spleen and dampness, and lowering blood pressure.As a food for beauty and weight loss, potatoes are very popular among women. At the same time, potatoes are easily digested and absorbed by the human body, so they are one of the staple foods of Europeans and Americans.

Tips
Bitter gourd is cool in nature, eating too much can easily hurt the spleen and stomach, and people with weak spleen and stomach should eat less bitter gourd.

Stir-Fried Straw Mushrooms with Cabbage

Raw materials: 300 grams of straw mushrooms, 500 grams of cabbage

Seasoning: appropriate amount of salt, sesame oil, cooking wine, starch, edible oil, and vegetarian soup
Production process
1. Remove the old cabbage and keep its tender heart for later use; put a "ten"-shaped flower knife on the top of the straw mushroom, wash it with clean water, put it in a boiling water pot and boil it thoroughly, then rinse it in cold water, remove it, and drain it moisture.

2. Heat the oil in the pot, add straw mushrooms and stir-fry, add cooking wine, vegetable soup, and salt, boil to taste, thicken with starch, drizzle with sesame oil, and put into the plate.

3. Add the remaining oil to the pot and heat until it is [-]% hot. Put the cabbage heart, add the remaining salt while frying, and fry until the color of the vegetable changes. Drain the soup and surround the straw mushrooms.

[Nutritional effect] This dish contains high protein, carbohydrates, dietary fiber, vitamin E, carotene, sodium and other nutritional elements, and has nutritional effects such as weight loss and beauty.

Tips
Straw mushrooms are suitable for soup or stir-fry, and neither fresh nor dried should be soaked for too long.

Vinegared cabbage
Raw materials: 500 grams of Chinese cabbage, 50 grams of carrots

Seasoning: Edible oil, vinegar, salt, shredded ginger, and starch in appropriate amounts
Production process
1. Wash Chinese cabbage and remove leaves, cut into thin slices with a spatula, blanch thoroughly in boiling water, remove and cool, drain water; wash carrots, cut into "elephant eye slices", boil water, remove and drain Moisture back up.

2. Heat up the frying pan, add an appropriate amount of base oil, use shredded ginger to cook the pan, add cabbage slices and carrot slices and stir-fry.

3. Cook white vinegar, add salt, thicken with water starch, and put it on a plate.

[Nutritional efficacy] Chinese cabbage is warm and sweet, non-toxic, contains protein, fat, carbohydrates, vitamins, carotene, dietary fiber, calcium, phosphorus, iron, copper, zinc, manganese, molybdenum, selenium, etc., has heat-clearing and detoxifying properties , reducing swelling and pain, reconciling the stomach, and facilitating defecation and other nutritional effects.

Tips
People with lung-cold cough should not eat.

Dried Sauce Bamboo Shoots
Raw materials: 500 grams of bamboo shoots, 100 grams of rapeseed heart

Seasoning: water starch, soy sauce, cooking wine, sesame oil, clear soup, sweet noodle sauce, edible oil, salt
Production process
1. Cut the net high bamboo shoots into 5 cm long and 1 cm square strips, wash the rapeseed heart clean.

2. Put the soy sauce, salt, cooking wine and clear soup into a bowl and mix it into a juice.

3. Put the frying pan on high heat, when the oil is heated to [-]% heat, put in the tall bamboo shoots, pick them up when they are golden brown, and drain the frying oil.

4. Leave the oil in the pot, add salt, fry the Chinese cabbage until cooked, put it on the bottom of the pot.Heat the oil in the pot until it is [-]% hot, add the sweet noodle sauce and sauté until fragrant, add the bamboo shoots and mix well, add the gravy and stir-fry for a few times, thicken with water starch, drizzle with sesame oil, and serve.

[Nutritional effect] This dish is rich in carbohydrates, vitamin A, vitamin E, carotene, and calcium. It has the nutritional effect of diuretic and thirst quenching, tonic and healthy.

Tips
The time of frying bamboo shoots should not be too long, so as not to lose water and lose shape, so as to maintain its crispness and tenderness.

Sauteed Fresh Asparagus
Raw materials: 300 grams of fresh asparagus

Seasoning: edible oil, salt, green onion, minced garlic, and water starch in appropriate amount
Production process
1. Wash the fresh asparagus and cut them into 3cm long pieces with a spatula.

2. Put the asparagus in boiling water and blanch them thoroughly, remove them and let them cool, drain the water and set aside.

3. Heat up the frying pan, add a little base oil, boil the pan with minced garlic, add a little soup, add salt and stir fry, then add asparagus, stir fry evenly, thicken with water starch, and put it on a plate.

[Nutritional effect] Asparagus is cool and sweet, rich in protein and dietary fiber, carbohydrates, various minerals, and multivitamins, etc. It has nutritional effects such as tonic and weight loss.

Tips
Fresh asparagus should not be blanched for too long, as this dish needs to be cooked quickly on high heat.The average person can eat it, and patients with gout and diabetes should eat less or not eat asparagus.

Fried Lotus Root
Ingredients: 200 grams of lotus root

Seasoning: green pepper, red pepper, edible oil, salt
Production process
1. Remove the lotus root joints, peel off the rough skin, cut in half, and cut into 2 mm thick slices.

2. Soak in clean water to wash off the starch in the cut.

3. Remove the stalks and seeds of the green and red peppers, wash them, and cut them into 2 cm diamond-shaped slices.

4. Put cooking oil on the fire and cook until [-]% hot, then add green pepper slices, red pepper slices, and lotus root slices and fry for a while.

5. Add salt and stir-fry until all the raw materials are broken, then serve as a dish.

[Nutritional effect] This dish is rich in carbohydrates, vitamin A, carotene, and magnesium, which is good for nourishing blood, clearing bowels, preventing heatstroke, and lowering blood pressure.

Tips
For lotus root, choose those with yellow-brown skin and thick and white flesh.

Fried corn with five colors

Raw materials: 200 grams of corn

Seasoning: peas, shiitake mushrooms, red peppers, bamboo shoots, minced ginger, minced green onions, garlic, soup, cooking wine, salt, starch, fresh cream, cooking oil in appropriate amount
Production process
1. Soak shiitake mushrooms in warm water until softened, wash red peppers and bamboo shoots, and cut into small cubes.

2. Blanch the corn kernels, peas, shiitake mushrooms, and red peppers thoroughly, then remove and drain the water for later use.

3. Heat up the frying pan, add a little base oil, cook with chopped green onion and ginger, cook cooking wine, add soup, add salt, fresh cream, then add the above-mentioned five-color ingredients, stir fry evenly until tasty, thicken, take out of the pan Plate.

[Nutritional effect] The linoleic acid and vitamin E contained in corn are 10 times higher than those in rice.

Tips
The moldy corn cannot be eaten because the Aspergillus flavus it produces is a carcinogen.

vegetarian chowder

Raw materials: Coprinus comatus, oyster mushroom, slippery mushroom, carrot, broccoli 20 grams each, Chinese cabbage 30 grams

Seasoning: Edible oil, ginger, salt, clear soup, monosodium glutamate, sugar, three flower milk
Production process
1. Slice Coprinus comatus, tear oyster mushrooms into pieces, wash slide mushrooms, peel and slice carrots, cut 5 pieces of broccoli, slice Chinese cabbage, peel and slice ginger.

2. Heat the oil in the pan, add sliced ​​ginger when the oil is hot, pour in clear soup and bring to a boil, then add Coprinus comatus, oyster mushroom, slippery mushroom, carrot, and Chinese cabbage, and cook over medium heat.

3. When it is almost cooked, add the broccoli, add salt, monosodium glutamate, sugar, and three-flower milk and simmer thoroughly, put it into a deep dish and serve.

[Nutrition and efficacy] All kinds of mushrooms are rich in vitamins. Together with broccoli and Chinese cabbage, two low-calorie foods, it can balance the needs of the human body without worrying about excessive calories.

Tips
Pay attention to the knife technique when cutting various raw materials.The cooking time is about 10 minutes.

Full of spring
Raw materials: 300 grams of winter bamboo shoots, 100 grams of shepherd's purse, 20 grams of carrots

Seasoning: right amount of diced green onion, salt, starch, cooking oil, chicken broth
Production process
1. Peel and wash the winter bamboo shoots, cook and cut into strips; put the starch in a bowl and add water to make water starch.

2. Wash the shepherd's purse, boil it in boiling water, take it out and put it in cold water to cool, squeeze out the water, and cut it into coarse powder; wash the carrot, cook it, and cut it into powder for later use.

3. Put the oil in the pot and heat it up, put in the winter bamboo shoots and fry for a while, add chicken broth and salt, boil it, add shepherd's purse, water starch to thicken the sauce, boil it, add minced carrots, cook for a while and sprinkle with minced green onions. plate.

[Nutrition and efficacy] Shepherd's purse is one of the wild vegetables that are loved by people, which can enhance the content of vitamin C in the human body.The crude fiber contained in shepherd's purse can speed up the peristalsis of the human intestinal tract. People with long-term constipation can often eat shepherd's purse to improve constipation.

Tips
It is best to boil winter bamboo shoots in clear water, and then soak them in cold water for half a day, which can remove the bitterness and taste better.

White Butter Melon
Raw materials: 500 grams of wax gourd

Seasoning: appropriate amount of garlic, cooking oil, salt, monosodium glutamate, and coriander
Production process
1. Wash the wax gourd, peel and remove the flesh, cut into thin strips; cut the garlic into garlic cubes.

2. Put oil in the pot, when the oil is hot, add garlic granules to the pot, add the sliced ​​wax gourd and stir-fry for a while.

3. When it is almost cooked, add the garlic and fry for a while, season with salt and monosodium glutamate, stir well and put it in the pot, garnish with parsley.

【Nutrition and efficacy】Winter melon is rich in propanedioic acid, which can effectively control the conversion of carbohydrates into fat in the body, prevent fat accumulation in the body, and consume excess fat. It is a must-eat fruit and vegetable for dieters.It is rich in dietary fiber and has the effect of lowering cholesterol in the body.

Tips
In the hot summer, eating wax gourd can clear away heat and detoxify, relieve boredom and quench thirst.

Veggie Fried Winter Melon

Ingredients: 300 grams of wax gourd, 25 grams each of tofu skin, celery, and tomato

Seasoning: salt, cooking wine, pepper, monosodium glutamate, green onion, egg white, water starch, sesame oil, broth, cooking oil in appropriate amount
Production process
1. Blanch the tofu skin until soft, spread it flat on the chopping board, sprinkle with salt, pepper, and monosodium glutamate, then put in the egg white starch sauce and roll it into a scallop-thick roll, tie it with gauze, put it in a steamer and steam for 5 minutes, take it out, After cooling, cut into scallop-sized cubes for later use.

2. Peel and flesh the wax gourd, wash and slice; wash the onion and cut into shreds; wash the celery and tomato and cut into cubes.

3. Sit in a pan and put oil on the fire. When the oil is 8% hot, pour in shredded green onion and wax gourd and stir well, then add cooking wine, broth, pepper, diced celery, and diced tomatoes and cook for 10-[-] minutes. Thicken the sauce with water starch, pour in sesame oil, and take it out of the pan.

[Nutritional effect] Wax gourd itself does not contain fat and is not high in calories. It is of great significance for preventing the body from gaining weight, and it can also help the body to be fit.

Tips
People with deficiency of spleen and stomach, deficiency of yang qi, and emaciation due to yin deficiency should not take it.Winter melons are better if they are ripe (frosted).

Grilled Winter Melon with Bamboo Shoots

Raw materials: 50 grams of bamboo shoots, 200 grams of tender wax gourd, 10 grams of carrots

Seasoning: edible oil, ginger, green onion, salt, monosodium glutamate, oyster sauce, water starch, cooked chicken oil in appropriate amount
Production process
1. Cut the bamboo shoots into pieces; peel and remove seeds from the tender winter melon and cut into preserved winter melon, cut the outer side with a flower knife; peel and dice the carrot; peel and slice the ginger; cut the onion into flowers.

2. Heat the oil in the pan, when the oil temperature is 100°C, put in preserved wax gourd, fry until golden, pour it out and put it in a plate, put
(End of this chapter)