In today's age of healthy eating, the choice at the evening table has become even more important. In order to take care of the body, people are gradually realizing the importance of consuming enough vitamins and trace elements in the evening. Especially for those looking to manage their weight while staying healthy, choosing nutritious, low-calorie ingredients at night is even more crucial. Among them, vegetables such as broccoli, tomatoes, cucumbers, winter melons and celery not only provide the body with rich trace elements, but also play a positive role in controlling weight gain. Let's explore how these delicious options can be ideal for a healthy evening meal to energize your body while controlling weight gain.
1. Broccoli:
Broccoli, also known as cauliflower, is a nutritious vegetable. It has a unique green color and is rich in vitamin C, vitamin K, dietary fibre and antioxidants. This makes broccoli an ideal choice for supplementing with trace elements, which can help boost immune system function and maintain healthy skin. At the same time, its low-calorie and high-fiber properties also make it an excellent ingredient for controlling weight gain.
Recommended method: Garlic broccoli
Ingredients: 300g broccoli, garlic (about 4-5 cloves), ginger (about 1 small piece, optional), cooking oil, salt, light soy sauce, chicken essence (optional).
Steps:
1. Prepare the broccoli: Wash the broccoli, remove the old roots, and cut the flower stalks into palatable sizes.
2. Prepare minced garlic: Peel and chop the garlic and mince the ginger for later use.
3. Blanch: Add a small amount of salt to a pot of boiling water, blanch the broccoli, boil until it changes color, then remove and set aside.
4. Sauté minced garlic: Add an appropriate amount of cooking oil to the pan, heat it and stir-fry with minced garlic and ginger until fragrant.
5. Add the broccoli: Add the blanched broccoli to a wok and stir-fry over medium-low heat.
6. Seasoning: Add an appropriate amount of salt and light soy sauce, and add a small amount of chicken essence according to personal taste.
7. Stir-fry to taste: Continue to stir-fry over medium-low heat to evenly coat the seasoning over the broccoli.
8. Remove from the pan: Stir-fry until the broccoli is ripe and soft, and the color is bright green.
9. Serving: Place the minced garlic broccoli on a plate and garnish with some minced garlic.
10. Enjoy: Garlic broccoli can be eaten on its own as a side dish, or with rice or pasta.
Tips:
(1) Purpose of blanching: Blanching can help broccoli remove some of its bitterness while maintaining its bright green color.
(2) Seasoning should be even: When stir-frying minced garlic, make sure that the fragrance is fully dissipated, and the seasoning should be evenly wrapped on the broccoli.
(3) Taste adjustment: The amount of salt and light soy sauce can be adjusted according to personal taste, and the addition of chicken essence can improve the overall taste.
(4) Keep vegetables tender and green: The stir-fry time should not be too long to maintain the tender green taste of broccoli.
2. Tomato:
Tomatoes are a nutritious fruit that is widely used as a vegetable. Tomatoes are rich in antioxidants such as vitamin C, carotene and lycopene, which are essential for providing adequate trace elements. Tomatoes are low in calories and high in water, making them ideal for evening vitamin supplementation while controlling calorie intake.
Recommended method: Fried noodles with tomato and eggs
Ingredients: 2 eggs, appropriate amount of noodles, 2 tomatoes, appropriate amount of green onions, appropriate amount of garlic, appropriate amount of cooking oil, appropriate amount of light soy sauce, appropriate amount of salt, appropriate amount of sugar, appropriate amount of chicken essence (optional), appropriate amount of minced green garlic (optional).
Steps:
1. Prepare the ingredients: Beat the eggs and set aside, cut the tomatoes into small pieces, chop the green onions into sections, and mince the garlic.
2. Boiled noodles: Cook the noodles and remove them for later use.
3. Scrambled eggs: Pour an appropriate amount of cooking oil into the pot, pour in the egg mixture after heating, quickly cut it with a spatula, and fry it until it becomes an egg flower.
4. Add the tomatoes: Add the chopped tomato cubes and stir-fry quickly to let the tomatoes come out of the water.
5. Sauté minced garlic: Add minced garlic and green onions and continue to sauté until fragrant.
6. Seasoning: Add light soy sauce, salt, sugar, and adjust the amount of seasoning according to personal taste.
7. Add the cooked noodles: Add the cooked noodles to the stir-fry evenly.
8. Scrambled egg noodles: Stir-fry the previously scrambled egg droppers and tomatoes to allow the noodles to fully absorb the tomato juice.
9. Add chicken essence to enhance flavor (optional): According to personal taste, you can add an appropriate amount of chicken essence to enhance freshness.
10. Remove from the pan: After stir-frying evenly, it is ready to remove.
11. Serving: Place the scrambled tomato and egg fried noodles on a plate.
12. Sprinkle with minced green garlic (optional): You can sprinkle some minced green garlic as a garnish to add flavor.
13. Enjoy: Fried noodles with tomato and egg can be served with some chili sauce or black pepper, depending on personal taste.
Tips:
(1) Noodle cooking skills: When cooking noodles, you can add some cooking oil to prevent the noodles from sticking together.
(2) Controllable seasoning: The amount of seasoning can be increased or decreased according to personal taste, so as to ensure that the taste of tomato and egg fried noodles meets personal taste.
(3) Heat control: Tomatoes should not be fried for too long to maintain a certain taste and avoid being too soft and rotten.
(4) Other vegetables can be added: Depending on personal preference, you can also add some other vegetables, such as shredded carrots, green peppers, etc.
3. Cucumber:
Cucumber is a refreshing and watery vegetable, and its trace elements help regulate the body's water balance. Rich in vitamins K and C, cucumber helps maintain bone health and skin elasticity. Due to its low-calorie and low-fat properties, cucumbers are ideal for supplementing vitamins in the evening while controlling weight.
Recommended method: Scrambled eggs with cucumbers
Ingredients: 2 eggs, 1 cucumber, appropriate amount of green onion, appropriate amount of garlic, appropriate amount of ginger, appropriate amount of cooking oil, appropriate amount of light soy sauce, appropriate amount of salt, appropriate amount of sugar, appropriate amount of chicken essence (optional).
Steps:
1. Prepare the ingredients: Beat the eggs and set aside, cut the cucumber into thin slices, chop the green onions, mince the garlic, mince the ginger.
2. Heat the pan with cold oil: Add an appropriate amount of cooking oil to the pan and heat until it is 60% hot.
3. Stir-fry shallots, ginger and garlic: Add the chopped shallots, minced ginger and minced garlic and stir-fry over medium-low heat until fragrant.
4. Scrambled eggs: Pour the beaten eggs into the pan and stir-fry quickly so that the egg mixture is evenly wrapped in the green onions, ginger and garlic.
5. Add the cucumbers: When the eggs start to set, add the thinly sliced cucumbers and continue to stir-fry evenly.
6. Seasoning: Add light soy sauce, salt, sugar, and season to taste appropriately.
7. Stir-fry well: Continue stir-frying over medium-low heat to allow the cucumber to cook and maintain a certain tender and crispy texture.
8. Add chicken essence to enhance flavor (optional): You can add an appropriate amount of chicken essence to enhance freshness according to personal taste.
9. Remove from the pan: After the cucumbers are cooked, they can be removed from the pan.
10. Serving: Place the scrambled cucumber eggs on a plate.
11. Enjoy: Scrambled eggs with cucumbers can be served with rice or pasta, or on their own.
Tips:
(1) Slice the cucumber thinner: Cutting the cucumber thin slice can make the fried cucumber more flavorful and have a better taste.
(2) Heat control: Make sure the cucumber is not over-fried to maintain a certain tender and crispy texture.
(3) Seasoning should be even: When seasoning, make sure that the seasoning is evenly wrapped on the cucumber and egg.
(4) Other vegetables can be added: Depending on personal preference, you can also add some other vegetables, such as shredded red peppers, shredded carrots, etc.
4. Winter melon:
Winter melon is a light and delicious vegetable that is rich in vitamin C, B vitamins, and minerals. Its low-calorie, high-hydration properties make it a good option for supplementing with trace elements and controlling calorie intake at night. Winter melon has a certain promoting effect on diuresis, helps to eliminate excess water, and also helps with weight management.
Recommended method: Braised winter melon
Ingredients: 500g winter melon, 1 red pepper (optional), appropriate amount of ginger, appropriate amount of green onion, appropriate amount of garlic, edible oil; 2 tablespoons light soy sauce, 1 tablespoon cooking wine, appropriate amount of brown sugar, appropriate amount of salt, appropriate amount of chicken essence, appropriate amount of water
Steps:
1. Prepare the ingredients: peel and cut the winter melon into cubes, cut the red pepper into sections, slice the ginger, cut the green onion into sections, and mince the garlic.
2. Heat the pan with cold oil: Add an appropriate amount of cooking oil to the pan and heat until it is 60% hot.
3. Stir-fry chives with ginger and garlic: Add the chopped shallots, ginger slices and minced garlic and sauté over medium-low heat until fragrant.
4. Add the winter melon: Add the chopped winter melon and stir-fry well.
5. Cook the sauce: Add light soy sauce, cooking wine, and an appropriate amount of brown sugar to the stir-fried winter melon, and stir-fry evenly.
6. Add water: Add an appropriate amount of water and let the winter melon simmer until tender.
7. Add red pepper (optional): If you prefer a spicy taste, you can add red pepper segments.
8. To taste: Add salt and chicken essence to taste and continue to stir well.
9. Simmer: Cover the pot and simmer over low heat for a while until the melon is simmered to taste.
10. Juice removal: When the melon becomes soft and the soup is thick, the juice can be collected.
11. Remove from the pan: Place the braised winter melon on a plate.
12. Garnish: You can sprinkle some chopped chives as a garnish.
13. Enjoy: Braised winter melon can be enjoyed with rice.
Tips:
(1) Winter melon selection: Choose winter melon with smooth skin and no blemishes, which has a better taste.
(2) Brown sugar substitution: If there is no brown sugar, you can also use white sugar instead, but brown sugar can add color to the braised winter melon.
(3) Simmering time: The simmering time should not be too long, so as not to make the winter melon too mushy.
(4) Flavor adjustment: The amount of seasoning can be increased or decreased according to personal taste, so as to ensure that the taste of braised winter melon meets personal preferences.
Five, Serina:
Celery is a fiber-rich, low-calorie vegetable. It is rich in vitamin K, vitamin C and folic acid, which help support bone health and boost immunity. Celery's high fiber content helps increase feelings of fullness, while its low-calorie properties make it ideal for evening vitamin supplementation and weight control.
Recommended method: Stir-fried shredded pork with celery
Ingredients: 150g lean pork, 200g celery, appropriate amount of green onion, appropriate amount of ginger, appropriate amount of garlic, appropriate amount of cooking oil, appropriate amount of light soy sauce, 1 tablespoon of cooking wine, appropriate amount of salt, appropriate amount of sugar, appropriate amount of chicken essence, appropriate amount of pepper (optional).
Steps:
1. Prepare the ingredients: Finely cut the lean pork, chop the celery into sections, chop the green onions, mince the ginger, mince the garlic.
2. Marinate the meat: Put the shredded lean pork in a bowl, add light soy sauce, cooking wine, salt and sugar, stir well, and marinate for 15 minutes.
3. Heat the pan with cold oil: Add an appropriate amount of cooking oil to the pan and heat until it is 60% hot.
4. Stir-fry shallots, ginger and garlic: Add the chopped shallots, minced ginger and minced garlic and sauté over medium-low heat until fragrant.
5. Stir-fry shredded pork: Put the marinated shredded pork into the pan and stir-fry quickly until it changes color.
6. Add the celery: Add the chopped celery segments and continue to stir-fry evenly.
7. To taste: Add light soy sauce, salt, sugar, pepper according to personal taste, stir well.
8. Stir-fry well: Continue stir-frying over medium-low heat until the shredded meat and celery are well combined to taste.
9. Add chicken essence to enhance flavor (optional): According to personal taste, you can add an appropriate amount of chicken essence to enhance freshness.
10. Remove from the pan: Wait until the shredded meat is cooked and the celery is cooked, then remove from the pan.
11. Serving: Place the shredded pork with celery on a plate.
12. Enjoy: Stir-fried shredded pork with celery can be enjoyed with rice.
Tips:
(1) Finely chopped meat: The finer the shredded meat, the more tender and smooth the texture will be.
(2) Condiment matching: The amount of seasoning can be increased or decreased according to personal taste, so as to ensure that the taste of celery fried shredded pork meets personal preferences.
(3) Blanch celery: If you want celery to be more crispy and tender, you can blanch the celery first and then stir-fry, but be careful not to blanch it for too long.
In an increasingly health-conscious lifestyle, dietary choices in the evening need to meet the body's needs for vitamins and trace elements while avoiding excessive calorie intake to control weight gain. The addition of vegetables such as broccoli, tomatoes, cucumbers, winter melons and celery brings a wealth of color and nutrients to the evening table, which not only provide the body with essential trace elements, but also play an active role in maintaining a healthy weight. By supplementing with vitamins at dinner, we not only boost our metabolism and strengthen our immunity, but also enjoy delicious food while controlling our caloric intake. Make the evening a time to nourish your body and maintain your ideal weight, laying a solid foundation for tomorrow's vitality.