Satisfy your desire to eat but fear of getting fat! Muffins, pasta, cookies, low-calorie, high-protein delicacies are easy to make

The petite girl PeiPei is not fat, but because of her fleshy limbs, she has been trying to lose weight since she was a child. After she started working out, PeiPei learned what a proper diet is. In addition to eating out, she also increased the number of times she cooked for herself, eating almost the same dishes for three months. As a result, she discovered the benefits of making her own lunch and cooking for herself.

★ Cocoa high protein muffins

Nutritional analysis: Calories 257kcal, carbohydrates 12g, fat 8.3g, protein 32.5g. (*The above values ​​are for 1 serving, avocado oil, fruit and yogurt are not included).

Ingredients (for 1 person):

About 30g of chocolate high-protein powder, about 15g of coconut powder or whole wheat flour, about 5g (1 teaspoon) of baking powder, 1/4 cup (60ml) of unsweetened almond milk, 1 egg, and appropriate amount of avocado oil.

Decoration: Fresh fruit or jam, yogurt of your choice.

practice:

1. Preheat waffle maker.

2. Mix all ingredients (except avocado oil) into a paste.

3. Spray (brush) a thin layer of oil on the pancake pan, pour in step 2, and heat according to the instructions of the waffle maker.

4. Add decorative ingredients and it’s done.

TIPS: If you don’t have a waffle maker, you can also use a frying pan to make thin waffles.

★ Spicy shrimp and salted egg penne noodles

Nutritional analysis: Calories 546kcal, Carbohydrates 38g, Fat 16g, Protein 51.3g (*The above values ​​are for 1 serving).

Ingredients (2 servings):

16 grass shrimps, 1 tablespoon rice wine, 200ml thick soy milk, 50g red lentil pasta, about 70g onion (1/4, diced), 3 cloves of garlic (minced), 130g shimeji mushrooms (one pack), 1 salted egg (diced), about 25g bell pepper (1/5, diced), 100g broccoli, 100g asparagus, 10g anhydrous butter, salt (to taste), black pepper, shichimi fungus/chili powder, Italian spice powder.

Preparation:

1. Bring a pot of water to a boil, turn to low heat, add in pasta, add a tablespoon of salt, cook for about five minutes, remove from the water, add a little oil to prevent sticking, and set aside.

2. Remove the heads, shells and intestines of the grass shrimp (keep the heads first), and marinate the shrimp with rice wine and a little salt.

3. Wash the asparagus, remove the old roots and cut into sections. Wash the broccoli, cut into florets and peel.

practice:

1. Put a frying pan on medium-low heat, add butter, shrimp heads, minced garlic, diced onion, and diced salted egg, stir-fry until fragrant, then add a little boiling water.

2. Add mushrooms, asparagus, red lentil pasta and broccoli in order, stir-fry, add thick soy milk, cover the pot and simmer.

3. After cooking to your desired consistency, add salt, chili powder, black pepper, and Italian spices, stir-fry and it’s done!

★Healthy air-fried chickpea balls

Nutritional Analysis:

Calories per piece: 40kcal, 4.8g carbohydrates, 0.9g fat, 1.9g protein.

Sauce calories: 267kcal, 9.6g carbohydrates, 24g fat, 7.8g protein**

Ingredients (about 20 pieces):

1 can of chickpeas (cooked weight about 500g) *drain the water, 4~5 cloves of garlic, about 70g of purple onion (roughly chopped), 30g of coriander (roughly chopped), 5g of cumin powder, 5g of coriander powder, 45g of whole wheat/low-gluten flour, a pinch of sea salt, some black pepper, about 5ml of avocado oil (for frying or air-frying at the end).

Tahini: 45g (3 tablespoons) white sesame paste, 158ml (2/3 cup) warm water, 1 lemon, 1 tablespoon minced garlic, and appropriate amounts of sea salt and pepper.

How to cook chickpeas:

1. Put the raw chickpeas in a pot, rinse them with water and then pour out the water.

2. Add drinking water and soak overnight. The beans will swell overnight. Then pour out the water and wash 2 to 3 times.

3. Add drinking water to cover the beans, put them into the rice cooker and steam them for 30 minutes. After they are done, simmer them for another 30 minutes.

* If you can’t buy canned food, you can also cook it yourself.

How to make bean paste balls:

1. Place all ingredients (except avocado oil) in a food processor and blend until roughly smooth (do not over-blend until it is too watery).

2. Roll the mixture in step 1 into balls. You can make 20 balls.

3. Put the chickpea balls into the air fryer, spray some avocado oil on the surface, and air fry them at 200 degrees for 12 minutes and they're done!

*If you don’t have an air fryer, you can also shape the dough in step 1 into a pancake and fry it in a frying pan.

Tips on ingredients:

Chickpea

Also known as snow lotus seeds, chickpeas and Egyptian beans, it is a legume, a vegetable, and a starchy food. Chickpeas are highly nutritious legumes that are rich in plant protein and contain eight amino acids that the human body cannot synthesize on its own. The content is even twice that of oats! It is also rich in vitamins, crude fiber, calcium, magnesium, iron, and anti-inflammatory omega-3 fatty acids. In addition to its complete nutritional value, chickpeas have also been shown to have many health benefits, such as helping to control blood sugar, blood lipids, blood pressure and weight loss, and preventing colorectal cancer and breast cancer.

This dish is called "Falafel", also known as Middle Eastern vegetable balls and fried chickpea cakes. It is a specialty of the Middle East and is generally fried. This recipe uses air frying to reduce calories, but you can still enjoy the crispy outside and soft inside texture of the chickpea balls!

This article is from the book "Delicious Fitness Bento Cooking Class: 54 Selected Recipes from the Popular IG Fitness Cooking Girl, Bento Regular Dishes x Hearty Brunch x Energy Snacks, No Dieting, No Starvation, No Pressure to Transform Your Body" by Happiness Culture