Healthy recipes for 7-year-old children:
Choice of staple food and beans
Rice, millet, oats, buckwheat, black beans, red beans, soybeans and their products.
2. Choice of meat, eggs and milk
Freshwater fish such as lean meat, beef, mutton, pork liver, ribs and crucian carp, marine fish such as yellow croaker, oysters, shrimps, eggs and milk.
3, the choice of vegetables
Chinese cabbage, onion, potato, carrot, bean sprout, spinach, celery, cauliflower, green pepper, mushroom, kelp, laver, bamboo shoot, auricularia auricula, etc.
4, the choice of fruit
Apple, orange, banana, mango, kiwi, pineapple, strawberry, watermelon, pear, peach and so on.
5. Others
Nuts such as walnuts, peanuts, melon seeds and hazelnuts.
Breakfast: corn, peas, sausage, carrots, japonica rice, tomatoes, eggs, etc. For example, mixed fried rice, scrambled eggs with tomatoes and a cup of soybean milk;
Snacks: bananas, biscuits;
Lunch: rice, millet, green pepper, potatoes, bamboo shoots, pork liver, black fungus, etc. For example, two rice, fried potatoes with green peppers and fried liver tips;
Dim sum: apples;
Dinner: japonica rice, black beans, kelp, lean meat, tofu, mushrooms and so on. For example, black bean porridge, fried pork slices with kelp, stewed tofu with mushrooms and a glass of milk.
Nutritional meals for 7-year-old children i. osmanthus eggs
Osmanthus fragrans egg ingredients: 200g egg white, 200g egg yolk, 80g cooked ham and 40g coriander. Ingredients: 200g of cooked lard, 0/2g of refined salt/kloc-,7g of monosodium glutamate, 20g of chicken oil, 40g of water starch, 200g of chicken soup, 5g of onion and 5g of Jiang Mo.
Sweet-scented osmanthus egg practice:
1) Separate the egg white and yolk into two bowls and break them up; Cut the cooked ham into pieces; Wash coriander and cut into pieces.
2) Heat the wok on fire, add 80g of cooked lard, add egg white after heating, fry into small pieces, and pour into a colander (or bowl).
3) Brush the wok again, set it on fire, and add 40 grams of cooked lard. After heating, put chopped green onion and ginger slices into a wok, add chicken soup, and adjust the taste with refined salt and monosodium glutamate. Add the fried egg white and yolk, stir-fry for about 10 minute, thicken the water starch, and pour in the chicken oil and stir well. Finally, sprinkle with chopped ham and coriander.
Characteristics of osmanthus eggs:
Red, white, yellow and green alternate with each other, and the colors are gorgeous, just like sweet-scented osmanthus. The food is light and delicious, fresh and salty.
The key to making osmanthus eggs: when frying this dish, the oil should be clear, the pot should be clean, and the fire should not be too big to avoid frying the eggs.
Nutritional meals for 7-year-old children II. Tomato fish sticks
Raw materials of tomato fish strips: 750g of fish (carp, grass carp and chain fish), 0/00g of carrot/kloc, 200g of onion and 200g of egg white. Ingredients: 200g of tomato sauce, 0/00g of sugar/kloc-,8g of refined salt, 25g of cooking wine, 50g of spicy soy sauce, 30g of sesame oil, 250g of water starch and 2kg of vegetable oil (the actual consumption is 250g).
Method for making tomato fish sticks:
1) Wash the fish, cut into strips with a length of 4.5 cm and a width of 1 cm, put them in a basin, add 4 grams of cooking wine, refined salt, egg white and water starch, and homogenize by hand; Peel the onion and shred it with the carrot for later use.
2) Pour vegetable oil into the pan, heat it to 50% heat, put the pulped fish strips into the oil pan several times, fry them thoroughly, and then take them out. Heat the oil to 70% heat, add all the fish sticks, fry until the appearance is slightly crisp, remove and drain.
3) Put 150g vegetable oil into a pot, add shredded carrot and chopped green onion and stir-fry until fragrant when the oil is hot, add tomato sauce, stir-fry repeatedly until the vegetable oil turns red with low fire, then add 4g refined salt, white sugar and spicy soy sauce, stir-fry evenly, add fried fish sticks and pour sesame oil to stir-fry evenly.
Characteristics of tomato fish sticks: ruddy and bright color, crisp outside and tender inside, sweet and sour.
The key to making tomato fish sticks: the fish sticks should be fried several times in the pot, not too much at a time. After all the fish sticks are fried thoroughly and set, they are fried in hot oil. When frying tomato sauce, stir fry slowly with low heat.
Nutritional meals for 7-year-old children. Stewed meatballs
Ingredients for stewed meatballs: 500g pork stuffing, 50g 1 egg. Vegetable oil 1 kg (actual dosage 25 g), soy sauce 30 g, refined salt 10 g, cooking wine 8 g, spiced powder 2 g, pepper10g, onion 15 g, ginger 8 g, and water starch 200 g.
Stewed meatballs:
(1) Put the meat stuffing into the wine substitute, add the eggs, minced onion and ginger, allspice powder, cooking wine, refined salt and a little water, and stir well to form the stuffing.
(2) Put the oil into the pot. When it is 70% hot, squeeze the stuffing into 40 balls with a diameter of 2 cm, put them in the pot, fry them until golden brown, and take them out.
(3) Put the meatballs into the pot, add water (to the extent that the meatballs have not passed), add soy sauce, pepper, onion and ginger slices, and simmer for 15 minutes.
Braised meatballs are characterized by crisp, tender, salty, fragrant and golden red in color.
The key to making stewed meatballs: when mixing the meat stuffing, add 1 egg according to 500 grams of meat to soften the meatballs. Fat and thin meat stuffing is selected as the material of the pill bin. Don't burn the meatballs too much, and don't overheat the oil to avoid frying the meatballs. Don't stir the meatballs with a spoon immediately after they are put into the pot.
Nutritional meals for 7-year-old children. Osmanthus tofu
Raw materials of osmanthus tofu: 6 pieces of tofu, eggs 10, 50g diced bamboo shoots and 50g diced cucumber. Ingredients: vegetable oil150g, refined salt13g, monosodium glutamate 5g, water100g and water starch 80g.
The practice of sweet-scented osmanthus tofu:
1) Cut the tofu into squares 1 cm square, fry in hot oil until yellow, and take it out for later use.
2) Beat the eggs into the pot, add diced bamboo shoots, diced cucumber, refined salt, monosodium glutamate and water starch, and stir well.
3) Put oil in the pot, pour the broken eggs into the pot and stir fry for a while, then pour the fried tofu into the pot and stir fry, and serve.
Characteristics of osmanthus tofu: bright color, similar to osmanthus, delicious, soft and nutritious.
The key to making sweet-scented osmanthus tofu: the tofu should be fried in a pot after the oil is hot. If the surface of tofu turns yellow, hang it a little and take it out immediately.