Recently, try to make a variety of nutritious fat reduction meals, today I want to share is braised winter melon, burned soft and sticky winter melon, more delicious than meat.
The calories of winter melon are relatively low, the calories of 100 grams of winter melon are only 10 kcal, even if the braised winter melon is only 45 kcal of 100 grams, and the winter melon is also rich in protein, carbohydrates, vitamins and mineral elements and other nutrients, it is recommended to do nutritional fat reduction meals, and there is no burden on eating more.
Today's nutritious fat-reducing lunch at noon is braised winter melon (vegetables), Sticking Chicken Leg Fish (meat: fish), and oatmeal abalone porridge (staple food: multigrain porridge), abalone is considered meat! In short, while properly controlling calories, I still have to pursue a variety of delicious foods.
I will also record the calories of lunch for your reference! Total calories 389 kcal, dried fried fish 120 g 143 kcal, braised winter melon 200 g 90 kcal, oats 40 g 135 kcal, abalone 25 g 21 kcal.
【Ingredients】 450 grams of winter melon, 1 small piece of ginger, 1 handful of green onion, 1 chili pepper, 10 grams of cooking oil, 2 tablespoons of light soy sauce, 0.5 tablespoons of oyster sauce
【Directions】
1. Wash the winter melon, peel and cut into pieces, and mesh the side close to the skin.
2. Wash and shred the ginger, wash and cut the green onion into green onion beads, wash the pepper and remove the seeds and chop.
3. Heat the oil, put the dried winter melon into the pot and lay the grid side down.
4. Fry slowly over low heat for about 2-3 minutes until the bottom of the winter melon becomes brown.
5. Under the ginger shreds and green onion beads, under the soy sauce and oyster sauce.
6. Stir-fry the melon and sauce evenly so that each side of the melon can be dipped in the sauce.
7. Cover and continue simmering over low heat for 3-5 minutes, simmer until the winter melon is soft, sprinkle in chopped chili peppers and turn off the heat.
【Little Five Fragments of Thoughts】
During the process of boiling, the winter melon itself will ooze water, and it is slowly cooked over low heat, making the winter melon more flavorful and more fragrant.