Chicken breast fitness meal (cut into pieces)
Ingredients: chicken breast, broccoli, carrots, peas, black pepper, salt and lemon juice.
Exercise:
1. Cut the chicken breast in half, not too thick because it is too thick and tasteless. Salt and pepper are marinated for more than half an hour.
Wash broccoli, carrots and peas, blanch them in boiling water for a few minutes and then take them out.
After the chicken is marinated, put a little oil in the pot, cut the chicken breast with low heat and fry on both sides.
Put the vegetables on a plate, then cut the fried chicken breast into pieces and put it aside. Sprinkle a little pepper and squeeze a little lemon juice.
Sliced (chicken salad) dinner
Ingredients: chicken breast, corn, broccoli, carrot, barbecue sauce, onion, minced garlic, mushrooms, coriander, salt and pepper.
1. Cut the chicken breast into small pieces, put it in a bowl, add barbecue sauce/barbecue sauce, marinate and refrigerate for more than half an hour.
2. After the chicken is salted, cook the corn, broccoli and carrots, take them out together, and sprinkle some salt and pepper on the plate.
3 Chop the onion and slice the mushroom.
4. After the chicken is marinated, put a little fried chicken breast in the pot and fry it until it is 70% cooked.
5 Pour in the right amount of oil, add onion, minced garlic and mushrooms and stir fry, then add chicken breast and stir fry together, and add coriander.
Finally, put it in the prepared vegetable salad, put some lemon juice in the salad dressing or make your own salad juice.
beef
Beef fitness meal (cut into pieces) lunch/dinner
Ingredients: steak, barbecue sauce/barbecue powder, potatoes, lettuce, mushrooms, onions, black pepper,
Exercise:
1 The steak was marinated in the cold storage for more than half an hour with barbecue sauce/barbecue material.
Peel potatoes, wash lettuce, wash mushrooms and slice them.
Cut the potatoes in half, slice the mushrooms, put them in the oven iron plate, sprinkle with salt and pepper, add some olive oil, and bake for about 10 minutes.
After the steak is marinated, put olive oil in the pot, cut it into golden brown on both sides with low fire, or bake it in the oven.
Put the vegetables on the plate, then cut the steak into large pieces and put a little pepper on the side.
Beef salad (sliced)
Cut 1 beef into small pieces and put them in a bowl. Add barbecue sauce/barbecue material, marinate and refrigerate for more than half an hour.
After the beef is salted, the broccoli and carrots are cooked and taken out.
Cut lettuce, purple cabbage, onion and cucumber, spread them on the bottom of the plate, and put boiled peas, carrots and broccoli.
4 Chop the onion and slice the mushroom.
After the beef is salted, put a little oil in the pot until it is medium-cooked. Then pour in the right amount of oil, add onion, minced garlic and mushrooms and stir fry, then add beef and stir fry together, add coriander and finally put it into the prepared vegetable salad.
6 Put some lemon juice into the salad dressing or make your own salad juice.
Quinoa salad (fruit salad, seafood salad, vegetable salad and tuna salad are almost the same, so I won't introduce them one by one)
Ingredients: quinoa, eggs, 3 kinds of vegetables, 3 kinds of mixed nuts, salad juice (you can buy it or make it yourself)
working methods
1 Boil quinoa with water for about 10 minutes, and then drain.
2 Cook the eggs, take them out, peel them and cut them in half for later use.
Wash vegetables, such as lettuce, cherry tomatoes and cucumbers. Wash them and lay a good foundation.
Add several fruits to the plate, such as mango, banana and strawberry.
Put some nuts, and then put eggs on them.
6 Put the quinoa aside and add the salad juice. If you like cheese, you can put some.
Fish: salmon, tuna, eel, Basha fish, Longli fish (fish+vegetables)
Fried salmon (frying is similar to using an oven, except that the fish is cooked in the oven)
Ingredients: salmon, sea salt, black pepper, butter, lemon, side dishes and dipping sauce.
working methods
1 Dry the salmon with kitchen paper, sprinkle with Shanghai salt and black pepper, and marinate with a few drops of lemon juice 10 minutes.
It will be served with chicory, lettuce, asparagus, tomato and so on. ; Dip in the sauce according to your own taste.
Put a piece of butter in the pot, fry the salmon skin on both sides until golden brown, put it on a plate, squeeze lemon juice and dip it in the sauce.
Tuna (the steaming methods of eel and tuna, Basha fish and Longli fish are almost very simple, so I won't introduce them here)