▋简介Introduction

#曼食慢语
天热了不少朋友又进入了一年一度的减肥期今天就来帮大家更新一下食谱好吃简单方便不寡淡无生冷做一次饭搞定一周午餐祝大家好好吃饭快乐减脂
The hot weather is starting to get hot, and many people have entered the annual weight loss period. Today I will update the lowfat recipes, which are delicious, simple, convenient, not boring, no coldness, and one meal to get a week’s lunch!


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▋食材Ingredients
食材的用量可供两人一周食用
The amount of ingredients can be consumed by two people a week

★野米燕麦饭 150kcal/100g
燕麦米野米白米=1:1:2
wild ricegrains of oats rice=1:1:2

★烤南瓜 26 kcal/100g
南瓜400g400g pumpkin

★蒸山药 56 kcal/100g
山药 400g400g yam

★鸡肉饼 114.67 kcal/100g
鸡胸肉 200g 200g chicken breast
胡萝卜细丁15g15g diced carrots
杏鲍菇细丁25g25g diced pleurotus eryngii
虾仁50g50g shrimp
玉米粒 15g15g corn kernels
大葱碎 10g10g diced green onions
白胡椒1小撮pinch of white pepper
盐1/2小勺1/2 tsp salt
糖1/4小勺 1/4 tsp sugar
蚝油1/2大勺1/2 tbsp of oyster sauce
玉米淀粉1大勺1 tbsp cornstarch
植物油1小勺1 tsp of vegetable oil

★沙茶牛腱子 172.08 kcal/100g
沙茶酱30g30g shacha sauce
植物油1小勺1 tsp of vegetable oil
牛腱子400g400g beef tendon
八角1个1 star anise
五香粉1小勺1 tsp fivespice powder
黄酒2大勺2 tbsp shaoxing wine
盐1/2小勺1/2 tsp salt
糖1/2小勺1/2 tsp sugar
生抽1大勺1 tbsp soy sauce
姜片4片4 slices of ginger
大葱段一截10cm leek

★剁椒蒸冻豆腐 80.15 kcal/100g
北豆腐一块冷冻350gnorth tofu 350g
剁椒2大勺2 tbsp chopped pepper
糖1/2小勺1/2 tsp sugar
白胡椒1/4小勺1/4 tsp white pepper
香油1小勺1 tsp of sesame oil
生抽1小勺1 tsp light soy sauce
蒜蓉1/2小勺, 1/2 tsp minced garlic

★茄汁虾仁 87.12 kcal/100g
虾仁300gshrimp 300g
番茄膏30gtomato paste 30g
植物油1小勺1 tsp of vegetable oil
盐1/2小勺1/2 tsp salt
蒜蓉1/2小勺1/2 tsp minced garlic
黑胡椒black pepper
大葱碎10gdiced green onions 10g

★韩风辣肉酱 131.24 kcal/100g
梅花肉100g100g plum meat
鸡胸肉50g50g chicken breast
杏鲍菇细丁50g50g diced pleurotus eryngii
韩式辣酱30g30g Korean hot Sauce
蒜蓉1/2小勺1/2 tsp minced garlic
大葱碎10g10g diced leek
生抽1/2大勺1/2 tbsp light soy sauce
糖1/2小勺1/2 tsp sugar
香油1/2小勺1/2 tsp sesame oil
黑胡椒black pepper
植物油2小勺2 tsp of vegetable oil

★水煮菠菜 28 kcal/100g
菠菜500g,spinach
盐 salt

★拌苦瓜 23.26 kcal/100g
苦瓜 400gbitter melon 400g
蚝油1小勺1 tsp oyster sauce
蒜蓉1/2小勺1/2 tsp minced garlic
盐1小勺, 1 tsp salt

★黑椒杏鲍菇 55 kcal/100g
杏鲍菇切粗丝300g300g pleurotus eryngiicut into strips
盐1/2小勺1/2 tsp salt
黑胡椒1/4小勺1/4 tsp black pepper
蒜蓉1/2小勺1/2 tsp minced garlic

★清炒笋丝 47 kcal/100g
春笋300g去壳后spring bamboo shoots
盐1/4小勺1/4 tsp salt
生抽1大勺1 tbsp light soy sauce
糖1/4小勺1/4 tsp sugar

★清炒胡萝卜 59.8 kcal/100g
胡萝卜切丝300gcarrot strips 300g
蒜蓉1/2小勺1/2 tsp minced garlic
盐1/2小勺1/2 tsp salt


▋便当组合lunch box combination

周一 342.82kcal
鸡肉饼150g
蒸山药100g
黑椒杏鲍菇100g
清炒胡萝卜100g

周二 354.39kcal
沙茶牛腱子150g
拌苦瓜100g
烤南瓜100g
清炒笋丝100g

周三 354.22kcal
剁椒蒸冻豆腐150g
野米燕麦饭100g
蒸山药100g
水煮菠菜100g

周四 329.94kcal
茄汁虾仁150g
野米燕麦饭100g
烤南瓜100g
拌苦瓜100g

周五 362.65kcal
韩风辣肉酱100g
野米燕麦饭100g
水煮菠菜100g
清炒笋丝50g
清炒胡萝卜50g


▋ 相关视频列表Related video list

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