Whether it is red meat or white meat, it is rich in protein, so you should eat more in your daily life.
But in addition to meat, some vegetables also contain high-quality protein, if you are tired of eating meat, you might as well change the taste, eat some light and refreshing vegetables, it is recommended that middle-aged and elderly people: don't be too frugal! Eat more 8 kinds of "high-protein dishes", and the white sugar control is high in nutrition.
Of course, you can also match meat and vegetables, and stir-fry meat and vegetables together, which can better maintain nutritional balance, whether it is whitening or sugar control, or middle-aged and elderly people are very suitable for daily eating, nutritious and delicious.
1. Peas
Recommended recipe: Stir-fried peas
Ingredients: peas, cucumber, light soy sauce
Method:
1. Prepare half a catty of fresh peas, it is recommended to take the kind of bean pods, you peel them yourself, clean and hygienic, rinse them and set aside;
2. The key skill is coming! After the cucumber is cut into strips, remove the melon core, and then change it to cut into small dices, revealing the fragrance of cucumber in the bean aroma, which is the key to the deliciousness of this dish!
3. Add green onions, ginger and garlic to the oil pot 5 heat, stir-fry over low heat and then add peas; spring peas are seasonal dishes, it is not recommended that you blanch them in advance, otherwise the beans have little flavor;
4. Stir-fry until it changes color, add water, the water is slightly submerged with the peas, add salt to increase the bottom taste, and then add some light soy sauce to extract freshness, and simmer on low heat for 4-5 minutes;
5. When you see that the soup is about to dry up, add the diced cucumber, stir-fry and break the raw to get out of the pot.
2. Spinach
Recommended recipe: Spinach vermicelli
I really love the stir-fried vermicelli with spinach! The freshness of spinach and the smoothness of the vermicelli blend together, and it is simply a treat for the taste buds.
Ingredients: spinach, vermicelli, green onion, garlic, light soy sauce, dark soy sauce, vermicelli
Method:
1. Soak the vermicelli half an hour in advance to soften, blanch the spinach, add a little oil and salt to the pot when blanching, so that the spinach is green in color, and the blanched spinach is set aside.
2. Stir-fry the chopped green onion in hot oil until fragrant, add the noodles soaked in advance, add a spoonful of light soy sauce, half a spoon of dark soy sauce, stir-fry evenly, add a small bowl of cold water, and simmer the vermicelli until the water is not completely absorbed.
3. Add the blanched spinach, stir-fry evenly, and add an appropriate amount of salt (according to personal taste).
4. Add chopped green onion and minced garlic and mix evenly to get out of the pot. This dish is easy to make and nutritious, so if you love vermicelli, you should definitely try this spinach vermicelli!
3. Edamame
Recommended recipe: Edamame stir-fried pork
Ingredients: edamame, lean meat, millet spicy, green pepper, minced garlic
Method:
1. Add light soy sauce and dark soy sauce, sweet potato flour and salt, grasp and marinate for about 10 minutes, heat the lean meat, fry until it changes color and is cooked thoroughly
2. Stir-fry edamame beans for about one minute under hot oil, add an appropriate amount of water and salt, simmer for 3 to 4 minutes, then stir-fry with minced garlic and chili pepper until fragrant, then add fried lean meat, stir-fry evenly, add light soy sauce and dark soy sauce and chicken essence to taste, stir-fry over high heat for about a minute.
Fourth, broccoli
Recommended recipe: Stir-fry vegetables
Ingredients: broccoli, carrots, fungus, crispy lotus root, garlic, vegetable oil, salt, chicken essence, water starch, vinegar
Method:
1. Soak the fungus in advance to soften, soak the lotus root slices in water (add a little vinegar), cut the broccoli and slice the carrots for later use
2. Add a small half spoon of salt to boil the pot water, blanch the broccoli and carrots to change color when the water boils, take out the cold water, and then blanch the fungus lotus root for a while (the water boils back)
3. Pour an appropriate amount of oil and fry the minced garlic, fry the vegetables, add salt, chicken essence, water starch and stir-fry evenly!
5. Fava beans
Recommended recipe: scallion oil broad beans
Ingredients: broad beans, green onions, rapeseed oil
1. Wash and chop the green onion into fine pieces and set aside. Place the pot on the stove, pour in the appropriate amount of canola oil, and slowly heat over low heat until the oil is at the right temperature.
2. When the oil is hot, sprinkle the chopped green onion into the pot and fry it over low heat until fragrant, this step is the key to give full play to the fragrance of the scallion oil.
3. After the fragrance of the green onion comes out, pour the broad beans into the pot and gently stir-fry with a spatula.
4. During the stir-frying process, pay attention to the color change of the broad beans, and wait until the surface of the broad bean skin is white, which is basically ripe.
5. Sprinkle in an appropriate amount of edible salt and adjust the amount of salt according to personal taste. Pour in an appropriate amount of water, and the amount of water can be just over the broad beans.
6. Then, simmer the broad beans over medium-low heat for a period of time until the broad beans are moderately soft and hard. After the broad beans are boiled until they are moderately soft and hard, they can be put out of the pot and put on a plate, and the delicious scallion oil broad beans are completed.
6. Asparagus
Recommended recipe: cold asparagus
Eating asparagus has to be cold, fresh and crisp without gaining weight, tender asparagus bursts into a sweet taste in the mouth, the mixture of sauces, let you feel the balance of slightly salty and slightly sour, plus a hint of spicy, every bite is full of fresh, crisp and juicy, intoxicating.
Ingredients: asparagus, green onion, vinegar, oyster sauce, sugar, salt, light soy sauce, cool white boil, chili flakes
Method:
1. Cut the asparagus into sections, then blanch for about a minute, and put some salt and oil in the blanching process, so as to ensure that the asparagus is crispy and delicious when eaten.
2. Subsequent seasoning sauce: three spicy millet spicy chopped, half a green onion chopped, one spoonful of vinegar, one spoonful of oyster sauce, half a spoonful of sugar, a little salt, two spoons of light soy sauce, two spoons of cold white boil, one spoonful of chili noodles, mix well,
3. Heat oil in a pot until it smokes, then pour it into a sauce bowl. Arrange the asparagus on a plate and drizzle with the sauce.
VII. Kuchikan
Recommended recipe: Stir-fried shrimp with asparagus mushrooms
Ingredients: shrimp, asparagus, mushrooms, salt, ground black pepper
Method:
1. Clean the shrimp, remove the shrimp threads, and marinate with salt and white pepper for 10-15 minutes, which will make the shrimp more delicious. Cut the asparagus into small pieces, bring the water to a boil, add a small amount of salt, then blanch the asparagus in boiling water for 1 minute, remove and set aside. This preserves the emerald green color and taste of the asparagus.
2. Heat the pot to medium heat, pour in an appropriate amount of cooking oil, and wait for the oil to heat up. Put the marinated shrimp into the pan and fry until the shrimp are golden brown on both sides and slightly crispy on the edges, remove and set aside.
3. Leave the bottom oil in the pot, add the chopped garlic, and simmer over low heat until fragrant. Then add the mushrooms, press gently with a spatula to let the mushrooms come out of the fragrance, and fry until the mushrooms are slightly yellow.
4. Add the blanched asparagus to the pot and stir-fry quickly with a spatula to mix the asparagus and mushrooms thoroughly. Put the fried shrimp back into the pan and stir-fry quickly with a spatula to allow the flavors of the shrimp, asparagus and mushrooms to blend together.
5. Add an appropriate amount of salt and black pepper, stir-fry again evenly, and let the seasoning and ingredients mix well. When the shrimp, asparagus and mushrooms are stir-fried and the flavors are combined, they are ready to be served.
VIII. Yellow Flower Vegetables
Recommended recipe: daylily soup with minced meat
Ingredients: 30 grams of dried daylily (90 grams after soaking in cold water for one hour), 50 grams of minced pork (preferably half of fat and lean), 50 grams of vermicelli, 50 grams of vermicelli, 30 grams of cooking oil, 4 grams of salt, 2 chives, 1 gram of chicken essence
Method:
1. Put the dried daylily in a bowl, add an appropriate amount of cold water, and soak for an hour until the daylily fully absorbs water and becomes soft. Then, wash the soaked daylily and drain it for later use.
2. Put the dried vermicelli into another bowl, also add an appropriate amount of cold water, and soak for an hour until the vermicelli fully absorbs the water and becomes soft. Then, cut the soaked vermicelli to the appropriate length and set aside.
3. Heat the pot, pour in 30 grams of cooking oil, then add 50 grams of minced pork, stir-fry with a spatula, fry until the minced meat changes color, and fry the fat and meat flavor.
4. Add a bowl of purified water to the fried minced meat, the amount of water can cover the ingredients. Then, bring the water in the pot to a boil, skim off the foam on the surface, and pour in the soaked daylily.
5. Add 4 grams of salt, adjust the heat, turn to low heat and cook for about 10 minutes to let the soup base fully absorb the flavor. Then, add the soaked vermicelli and continue to cook for 3 minutes to allow the vermicelli to absorb enough soup and become soft.
6. Taste the saltiness of the soup and adjust the amount of salt according to your personal taste. Then add 1 gram of chicken essence to increase the flavor of the soup. Sprinkle with chopped chives and a bowl of hot daylily soup with minced meat is done.
Committed to using the simplest ingredients, to share the most delicious dishes for you, the above shared 8 kinds of "high protein dishes" practice, everyone has learned, learn to try to make it at home, welcome to like, follow, forward and collect, thank you for your support! We will see you next time.