High calcium rice dumplings will not make you gain weight! Shredded cheese filling only 230 calories

The Dragon Boat Festival is coming soon. In order to cater to the public's taste, traditional rice dumplings are mostly filled with high sodium, high oil, high cholesterol and low fiber. Nutritionists recommend that people can make rice dumplings by themselves. As long as they choose fillings with high calcium and low calories, such as small square bean curd, yam, and even shredded cheese can be wrapped into the fillings. You can spend a Dragon Boat Festival just to enjoy the fragrance of rice dumplings without gaining weight.

Cathay Pacific Hospital nutritionist Zhang Silan said that traditional meat dumplings need to add a lot of oil and seasonings to enhance the taste. Instead, ingredients such as shredded cheese and small square dried tofu are used, which are low in calories and rich in calcium. Italian spices and black pepper are used for seasoning. There is no need to add salt or soy sauce, let alone too much oil, to stir-fry healthy and delicious dumpling fillings.

Shredded cheese is high in calcium, low in calories and not greasy

What’s special is that you can use a little creativity when making zongzi. The main filling of traditional zongzi, glutinous rice, can be replaced by a mixture of glutinous rice flour and yam paste. Since yam contains dioscorea soap, small square dried tofu can provide 685 mg of calcium per 100 grams, and shredded cheese has 574 mg of calcium per 100 grams. It can be said to be a seasonal ingredient that is both healthy and not fattening.

Nutritionist Zhang Silan reminds that in order to improve the "appearance" of healthy rice dumplings, you can first blanch a handful of red yam in hot water, remove the leaves, take out the red juice and let it cool for later use. After the yam is steamed and mashed into a paste, continue to add flour and glutinous rice flour to the red yam juice and knead them into dough. On the one hand, you can reduce glutinous rice and reduce calories, and you can also dye the dough a natural lavender. After steaming and peeling it to enjoy, you can not only smell the fragrance of the rice dumpling leaves, but also eat the pleasing lavender filling. The method of making low-calorie healthy rice dumplings is as follows.

Ingredients: 40 grams of glutinous rice flour, 25 grams of grated yam, 1.5 grams of flour, 20 grams of king oyster mushrooms, 8 grams of shiitake mushrooms, 24 grams of small square dried tofu, 6 grams of shredded cheese, a little red amaranth juice, a little Italian spices, a little black pepper, and 1 teaspoon of oil.

【practice】

• Wash the yam and steam it into a paste. Then mix it with glutinous rice flour and flour to form a dough and wait. During the process, add red yam juice to adjust the color.

• Cut the king oyster mushroom, shiitake mushroom and dried tofu into shreds, add 1 teaspoon of oil and stir-fry until fully cooked. Add Italian spices and black pepper to taste during the process, and no need to add salt.

• Wrap the fried fillings into the yam dough in the same way as making glutinous rice balls. Finally, add the shredded cheese and seal the opening. Wrap it in clean medium-sized rice dumplings leaves and steam it in a steamer for 20 to 30 minutes.

Efficacy: The main filling of the zongzi is specially made of high-calcium ingredients. Yam contains yam soap, small square dried tofu can provide 685mg of calcium per 100g, and shredded cheese has 574mg of calcium per 100g. The calories of a zongzi are only 230 calories, which is lower than the calories of a bowl of rice, but the calcium is as high as 206mg, which is a low-calorie healthy zongzi that is very suitable for the Dragon Boat Festival.

(http://www.top1health.com/Article/248/13824)