Who says you can only eat boiled meals to lose weight! Teach you how to make sesame oil and black fungus chicken breast, low fat, nutritious and good with rice

【Aijia Ancient Flavor】—Sesame Oil and Black Fungus Chicken Breast

The chicken breast stir-fried with black fungus is low in calories and filling. Add 1 teaspoon of sesame oil to enhance the flavor. Finally, stir-fry it with chili peppers. The aroma is charming. It is a dish that goes well with rice and increases appetite!

Nutritional Analysis:

Calories: 594.2 calories, protein: 53.9g, carbohydrates: 60.1g, dietary fiber: 23.9g, fat: 13.4g.

Material:

1 piece of chicken breast (150 grams), 3-5 slices of black fungus, 1 handful of kale, 1 egg, 40 grams of brown rice, appropriate amount of ginger, 1 dried chili.

Marinade:

Appropriate amount of salt, black pepper and olive oil.

[Seasoning]:

1 spoon of black sesame oil, 1 tablespoon of rice wine, appropriate amount of salt and black pepper.

Prepare:

1. Wash and cut the chicken breast into small pieces, marinate with the marinade for 10 to 15 minutes. Cut the pepper into sections and set aside.

2. Wash the vegetables. Remove the stems of the fungus and cut into 5mm strips; remove the coarse fiber of the kale and cut into sections; cut the ginger into shreds.

3. Wash the brown rice. Put rice and water in the inner pot at a ratio of 1:1.1, put 1 cup of water in the outer pot, steam in the rice cooker for about 40 minutes, then take out half a bowl of brown rice for later use.

practice

1. Heat a frying pan over medium-low heat, pour in 1 teaspoon of dark sesame oil, add shredded ginger and stir-fry until fragrant, then add chicken breast and stir-fry until 70% to 80% cooked.

2. Add black fungus, rice wine and chili pepper, stir-fry over high heat, then add appropriate amount of salt and black pepper to season and serve.

3. Boil a soft-boiled egg. Prepare a pot of water. Start with cold water and boil the eggs over high heat for about 7 minutes. Turn off the heat and soak for 1 minute. Rinse with cold water. After cooling, peel the eggs and cut in half for later use.

4. Bring another pot of water to a boil. Throw in the kale and 1 teaspoon of salt (not included in the portion) and cook for 2 to 3 minutes. Remove from the heat and let cool for later use.

5. Put sesame oil and black fungus chicken breast, boiled kale, eggs and brown rice into a bowl and serve the healthy lunch.

Foodie May said

Fungus is rich in dietary fiber, protein, vitamin D and iron. From the perspective of traditional Chinese medicine, it is a holy tonic for those who want to lose weight. It is suitable for making soup, serving cold dishes, or frying.

This article is excerpted from Ruili Beauty International Media "May Power Body! A Complete Guide to Gaining Muscle and Losing Fat: A Bowl of Food for Fitness╳Fat Burning Bodyweight Exercise (with Exercise Demonstration QR Code)" by May (Liu Yuhan)