In summer, these 5 dishes are suitable for dinner, nutritious, low-fat and do not gain weight, and 1 dish a day is not the same

No: 1

The loofah is very low in calories and rich in vitamin B1, vitamin B2, vitamin A, vitamin C, and minerals such as calcium, phosphorus, and iron. The taste of the loofah is sweet, and it should be kept as light as possible when cooking the loofah.

┱ Ingredient List ┲ Loofah, egg, green pepper, garlic, shallot,

1. Prepare two loofahs of uniform thickness, such loofahs have no seeds and are very tender to eat.

2. Clean the loofah, then put it on the cutting board, and use a paring knife to peel off the skin of the loofah.

3. Then cut the loofah into hob pieces, don't cut it too small, it will shrink after frying, and put it in a large basin after cutting.

4. Add a spoonful of edible salt to the loofah, then add the water that has not been covered by the loofah, and turn it by hand to melt the salt to prevent the loofah from oxidizing and turning black.

5. Beat three eggs into a small bowl, then add a spoonful of salt to increase the base taste, and a spoonful of pepper and stir evenly for later use.

6. Prepare a small bowl and add a spoonful of salt, a spoonful of chicken essence, a spoonful of sugar, a little cornstarch, and an appropriate amount of water, stir well and set aside.

7. Wash and remove the seeds of a red pepper, then cut it into diamond-shaped pieces, and cut a green pepper into diamond-shaped pieces and put it on a plate for later use.

8. Cut two cloves of garlic into garlic slices, one shallot, and put them all on a plate for later use.

9. Boil the water, add a little cooking oil after the water boils, and then blanch the loofah in the pot for about 30 seconds, and remove the water.

10. Heat oil in another pot and pour in the egg liquid, gently push the egg after it solidifies, and fry it into slightly tender pieces.

11. Heat the oil again, add the green onion and garlic to fry the fragrance under the heat of the oil, and then pour the green and red peppers into the pot and stir-fry until they are ripe.

12. Then pour in the loofah and stir-fry evenly, and pour the scrambled eggs in advance into the pot and continue to stir-fry.

13. Finally, pour the pre-adjusted sauce into the pot and stir-fry, quickly reduce the juice over high heat, and integrate the flavor into the ingredients.

14. Stir-fry to taste, then you can put it out of the pot and put it on a plate, and start to enjoy it beautifully.

No: 2. Beef

Beef is not the highest in protein, but it has the lowest in fat. Ordinary beef, low in fat and high in protein, is a good weight loss and fitness ingredient.

┱ Ingredient List ┲Beef, celery, ginger, garlic, millet pepper

1. Prepare a small piece of lean meat from the front leg of the cow, and cut off the fascia on it, as the fascia on the beef will affect the taste.

2. Then cut the beef into long strips along the lines, and then cut the beef into thicker slices against the lines, and the beef will shrink after maturity.

3. Finally, cut the beef slices into thick and thick strips, put them in a large bowl, and add a spoonful of salt, a spoonful of pepper, and a spoonful of cooking wine to remove the smell.

4. Then add a small amount of water many times, grab and mix for two minutes, then pour a little water, continue to grab and mix for two minutes, and grab and mix until it is slightly sticky.

5. Add another spoonful of cornstarch and continue to mix evenly, so that each beef is coated with cornstarch, then drizzle a little cooking oil to grasp and mix evenly and marinate for 10 minutes

6. Prepare a handful of fresh celery just bought in the market, clean it, and pick off the celery leaves to keep for cooking.

7. Cut the celery stalk into long sections of about 5 cm, and then divide the thicker part of the root into two and cut it slightly finer.

8. Prepare to heat the oil, put in a few star anise and stir-fry slowly over low heat, and then put the marinated beef into the pot and stir-fry quickly over high heat.

9. After the beef turns white, pull it aside, then add ginger, garlic and millet pepper to stir-fry the fragrance, and fry the spicy flavor.

10. At this time, add a spoonful of soybean paste and stir-fry evenly, stir-fry the flavor of the sauce, and then put the celery segments into the pot and stir-fry.

11. Turn on high heat and stir-fry quickly for 20 seconds, add a little salt and a little chicken essence to taste, and then stir-fry on high heat for 20 seconds to get out of the pot and put on the plate.

No: 3. Chicken breast

Chicken breast is an ideal meat in the process of fat loss and weight loss, chicken breast is a high-quality protein, regular consumption is conducive to the formation of muscles, and can supplement a lot of protein, and will not produce too many calories to cause fat accumulation.

┱ Ingredient list ┲Chicken breast, shallots, ginger, garlic

1. Prepare two pieces of clean chicken breast without blood clots, and then cut off the fat on it.

2. Soak the cleaned chicken breasts in water for 15 minutes, then wash them several times.

3. Place the cleaned chicken breast on the cutting board and divide it in half from the middle with a knife, and try to keep the thickness consistent.

4. Then with the incision facing up, slowly beat the chicken breast with the back of the knife, horizontally and diagonally.

5. Prepare another handful of shallots and cut them into green onion segments, cut a piece of ginger into ginger slices and put them in a small bowl, add an appropriate amount of boiling water and scald them.

6. After cooling slightly, grab the green onion and ginger juice inside, so that the green onion and ginger juice is very good for marinating meat.

7. Prepare a few more cloves of garlic and chop them into minced garlic, then put them into the processed chicken breast, and pour in the green onion and ginger juice.

8. Add a spoonful of salt, a spoonful of light soy sauce, a spoonful of oyster sauce, a spoonful of pepper and a spoonful of five-spice powder to the seasoning, and mix well with your hands.

9. Mix for about 3 minutes, cover with plastic wrap, and put the chicken breast in the refrigerator to marinate for about an hour.

10. Add a spoonful of barbecue sauce, a spoonful of dark soy sauce, a spoonful of starch and an appropriate amount of water to a small bowl and stir well and set aside.

11. Put the marinated chicken breast on a plate, sprinkle with an appropriate amount of cornstarch and slowly pat it on top of the chicken breast, so that the processed chicken breast is crispy on the outside and soft on the inside.

12. Heat the oil, after the oil is hot, put the chicken breast in the pan and fry slowly over low heat, until one side is set and the other side is fried.

13. Fry until the chicken breasts are golden brown on both sides, pour the pre-seasoned sauce into the pot, cover and cook for about 5 minutes.

14. Then open the lid and turn on the high heat to thicken the soup, then you can turn off the heat and remove from the pot.

15. Cut the chicken breast into small pieces, put it on a plate, and sprinkle with white sesame seeds and chopped green onions.

No: 4. Cucumber

Cucumbers are very low in calories, only 15 kcal per 100 grams! Cucumber is also rich in fiber, which has a certain effect on promoting intestinal peristalsis and speeding up excretion.

┱ Ingredient list ┲Cucumber, pork belly, perilla, millet pepper, garlic

1. Prepare two fresh and crisp cucumbers and put them in the pot, and try to choose this kind of cucumber with thorns when choosing cucumbers.

2. Add a spoonful of baking soda to the cucumber, clean the cucumber with an appropriate amount of water, and then rinse it with running water.

3. Put the cucumber on the board, cut the head and remove the tail, then divide it into four, and then put it together to peel off the cucumber pulp, the cucumber pulp has more moisture.

4. Finally, cut the remaining part into long sections, and the remaining cucumber segments are crispy and very delicious.

5. Prepare a small piece of pork belly and chop it into minced meat, cut a few fresh shiso into small pieces and put it on a plate for later use.

6. Prepare a few more millet peppers and cut them into small rings, cut 5 cloves of garlic into minced garlic, and put them all in a large bowl for later use.

7. Add a spoonful of salt, a spoonful of light soy sauce, a spoonful of balsamic vinegar, a spoonful of oyster sauce, a spoonful of pepper, a spoonful of sugar, a spoonful of cornstarch, and an appropriate amount of water to a small bowl and stir well and set aside.

8. Heat the oil, pour in the pork belly and stir-fry after the oil is hot, fry the fat of the pork belly, and then put the ginger, garlic and millet pepper into the pot to fry the fragrance.

9. Then put the cucumber segment into the pot, turn on the high heat and keep stir-frying, stir-fry the water vapor in the cucumber, so that the fried cucumber is more crispy.

10. Pour the pre-adjusted sauce into the pot and stir-fry quickly, pour the perilla leaves into the pot and stir-fry until the cucumber is flavorful.

11. Fry until the cucumber is six ripe, pour in a little sesame oil and stir-fry for 5 seconds.

No: 5. Fish

Fish is a low-fat meat and is rich in protein, making it a good high-protein food. The fat content of fish is very low, only about 3%-5%, and you can eat more if you want to eat it without gaining weight.

┱ Ingredient list ┲ Sea bass, green onions, ginger, red pepper

1. Prepare a fresh sea bass, when buying sea bass, you must choose this kind of black and shiny eyes, take it back and clean it repeatedly.

2. Scrape and clean the surface of the perch, and the black membrane in the internal organs should also be cleaned, and the fins should not be cut off, and then cleaned several times with water.

3. Clean the sea bass and put a word knife on the fish, so that it is easier to mature when steaming.

4. Prepare to cut a few green onion segments and a few ginger slices, pour in beer and grab out the green onion and ginger water, and marinate the fish with green onion and ginger water for 15 minutes.

5. Prepare a piece of red pepper and cut it into thin strips, cut the ginger into thin strips, cut the green onion into thin strips, roll up the green onion leaves and cut them into thin strips, then put them all in a bowl and soak them in water until they bend naturally.

6. Put the marinated sea bass in the fish plate, and then put the green onion and ginger slices on the fish, so that it can be well fishy when steaming.

7. Bring the water to a boil, put the cold water of the sea bass plate into the steaming drawer, cover the lid and turn on the high heat to boil the water, and steam for 8 minutes when the water is boiling.

8. When the time is up, take out the fish plate, pour out the excess soup, and use chopsticks to remove the green onion and ginger slices.

9. Heat the oil, add a little green onion and ginger slices to stir-fry until fragrant, add two spoons of light soy sauce, a spoonful of steamed fish soy sauce, and a little water to dilute.

10. Then add a stick of coriander to cook the fragrance, then add a little sugar, a little pepper and stir evenly, turn off the heat and remove from the pot.

11. Drizzle the seasoned sauce from one side of the plate, and then put the shredded green onion, ginger and red pepper prepared in advance on the fish.

12. The hot oil is poured on the green onions, ginger and red pepper shreds to stimulate the fragrance, and you can enjoy it with your family.