Hello everyone, I'm Allie, a great day starts with a nutritious breakfast, eat a good breakfast and be energetic all day. Eat well for breakfast, full for lunch, eat less for dinner, low oil and low salt, light diet, this is my habit for many years, I hope to eat healthy, eat beautiful, eat out of good shape with friends!
Chicken breast because of its high protein, low fat by weight loss and fitness friends love, but many friends do not love to eat, said that the taste is woody, not tender, today I want to use their own leftover toast, plus a piece of chicken breast to make a non-oil version of chicken rice, while hot to eat crispy, tender inside, dipped in homemade tomato sauce, sour and appetizing, not fried, not fried, but also low fat, fat loss period can also be assured to eat.
Start with the making of breadcrumbs, which are simple and easy.
【Details of ingredients and utensils】
Toast, crisp bags, rolling pins.
【Directions】
This is my own toast, and I will share in detail the salt-free, sugar-free, low-fat version of toast I made another day.
Let the toast cool, cut into thin slices and then into small cubes.
Grease the baking tray and lay the toast cube flat on the oil paper.
The oven is preheated, put in the middle layer, baked at 140 degrees for 15 minutes, because the water content and softness of the toast made by each person and each time are different, plus the heat size of each oven is different, the time and temperature are for reference.
Halfway through the roasting pause to turn over, heat evenly, color evenly, bake until the toast becomes dry, the same, do not bake, because the back of the chicken rice flowers also have to bake, easy to overcolor, affecting the value.
Remove to cool and place in a plastic bag.
Roll out with a rolling pin.
It is recommended not to roll too crumbled, a little grainy is better, bread bran is ready, simple and easy to use.
【Tips】
1. Baking time and temperature should be grasped well, baking out is best to dry, hard, but the color is not particularly golden, if this step is baked into a darker golden yellow, then then later roast chicken rice or do other delicacies, easy to lead to excessive coloring, affecting the appearance and taste.
2. Be sure to wait for the cooling and then put in the crisp bag to roll, because the particles are larger, it is not easy to roll at the beginning, it is best to use the way of rolling, first use the rolling pin to press small, and then crush, you can also use the mixer to crush, but I think the mixer is too finely crushed, the taste is not as good as using a rolling pin to roll, with a little granular feeling more delicious.
3. Home with leftover bread, leftover toast can be used to make breadcrumbs, super simple, no difficulty, their own breadcrumbs to eat more assured, once you can make more points, used to make chicken steak, pork chops are delicious.
【Ingredient list of oil-free chicken rice flowers】
Chicken breast, breadcrumbs, egg liquid, cornstarch, homemade tomato sauce.
Seasoning: salt, soy sauce, soy sauce.
Chicken breast after cleaning the surface of the fascia is removed clean, and cut into pieces, it is not recommended to cut too small pieces, because the back to wrap the ingredients, if the pieces are too small, time-consuming and troublesome.
Chicken with salt, soy sauce, a drop or two of dark soy sauce, a little starch scratch mixed until the sizing after marinating restrictions for 1 hour, I am marinated in advance one night in the refrigerator, can save morning time.
The following are egg liquid, marinated chicken breast, breadcrumbs, and cornstarch.
The chicken is first coated with a thin layer of starch, then coated with egg liquid, and finally coated with breadcrumbs.
The baking tray is covered with oil paper to prevent stickiness, and each wrapped piece of chicken is placed on the oil paper, leaving a gap between each chicken.
Preheat the oven in advance, put the baking pan in the middle of the oven, bake at 180 degrees for 20 minutes, because the heat size of each oven is different, the time and temperature are for reference.
Pause in the middle of the roasting, take it out and turn each piece of chicken over, the color is more uniform, the taste is better, and continue to bake until the end of the time to take out and cool.
Served with homemade tomato sauce, the sour appetizer is even more delicious, and the preparation of the tomato sauce is shared in detail in the October 19 breakfast article.
Cut into slightly larger pieces, save time and trouble, and eat more enjoyable.
The crust is crispy and the chicken is tender and salty.
1. High temperature baking, will take away the moisture of the chicken, so when marinating chicken breast, you must add a little starch to lock the water, but also to ensure that the chicken breast marinate time, more flavorful, more tender.
2. Chicken breast must not be cut too small, otherwise it is too time-consuming and laborious, unless you have enough time and enough patience, please feel free.
3. The roasting time should not be too long, otherwise the chicken is easy to become old, and it is basically almost baked until it becomes golden brown.
4. Can be eaten with tomato sauce, chili sauce or directly, are particularly delicious, eat while hot outside crispy tender, after cooling the outer skin will be soft.
5. Oil-free version of chicken rice flowers, low fat is healthier, make your own, economical and affordable, nutritious and delicious.
【Garlic and matsutake mushrooms】
【Ingredient Details】
Matsutake, bell pepper, garlic, green onion.
Prepare an appropriate amount of matsutake mushrooms to wash well.
Cut the matsutake into slices, boil the water and pour the matsutake into the boil for less than 1 minute to remove the water.
Pour a little oil in the pan, heat the oil and add garlic slices and chives and sauté until fragrant.
Then pour in the matsutake and bell peppers, add salt and stir-fry until evenly flavored.
1. Matsutake blanching water can make the taste more tender and smooth, and it is safer to eat after boiling water, but it should be noted that the boiling time should not be too long, and it is best to control it within 1 minute to prevent long-term heating from affecting its aroma and taste.
2. Matsutake is already very delicious, just add salt to increase the flavor, too much seasoning will cover up the deliciousness of matsutake mushrooms.
3. Matsutake mushrooms not only taste delicious, the nutritional value contained is very high, often eaten can enhance immunity, enhance disease prevention and resistance and so on.
4. Bell peppers are rich in vitamins, which not only increase nutrition but also add color, making dishes look better.
【Creamy Coconut Small Meal Pack】
The milky coconut small meal bag prepared in advance, cooled and put into the plastic bag to prevent air drying, eat as you go, and choose to fill the hunger, the method is shared in detail in the breakfast article on October 21.
Just baked to dry until warm, the outer skin with a little crispy aroma, cooled slightly soft, but just as soft brushed, milky, coconut flavor.
【Hot drink with five grains】
Black beans, yam, dates, black sesame powder, black rice, mulberry.
Wash the black rice and black beans and soak them in cool water overnight.
Peel the yam and cut into small pieces.
Wash the dates and then core them and cut them into small pieces.
The black sesame seeds are sautéed and cooled thoroughly before being ground into powder.
Wash the mulberries several times after opening.
All ingredients can be added to the soybean milk machine in accordance with the ratio of 1:1:1:1:1:1, add the right amount of water, and select the five-grain soy milk function key.
1. The proportion is not fixed, and can be slightly adjusted according to your own needs, such as adding more black beans if you want to supplement soy protein.
2. Black sesame seeds have black hair care, beauty and other effects, but do not eat too much, I add according to 5 grams per capita, because of its large oil content, a small amount of intake, to meet the nutritional needs of the body can be, to avoid causing excess nutrition.
3. This five-grain hot drink is very good both in terms of nutrition and taste, and it is recommended that friends try it.
【Steamed chestnut】
Since you like it, insist on eating it, pure natural ingredients, steaming in water, don't eat much every day, and there is no burden of supplementing nutrition.
【Winter Jujube】
Winter dates are rich in vitamin C, but the skin of winter dates is particularly difficult to digest, and friends with gastrointestinal diseases are best to eat after peeling to avoid aggravating gastrointestinal discomfort.
Breakfast should not only be eaten well, but also eat right, reasonable collocation, less oil and less seasoning, supplement energy, promote metabolism, not only will not get fat, but also make people mentally energetic all day.
I am Allie who loves life and loves to make food, like my friends please pay attention to me, thank you for your support!
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