Put down the chicken bento! Handmade crystal salad is good for slimming

Office workers have many opportunities to eat out, but the calories in commercially available fried cutlet or fried chicken bento are as high as 800 to 900 calories, which is equivalent to three bowls of rice. An adult male weighing 60 kg needs to ride a bicycle for 2.5 hours or brisk walk for 4 hours to completely consume these calories. Faced with a body that is constantly growing horizontally, in addition to exercising to reduce calories, how should office workers eat to "stay healthy and slim"? Nutritionists recommend making your own delicious low-calorie meals!

Zheng Xiuying, a nutritionist at the Nutrition Department of Fengyuan Hospital of the Ministry of Health and Welfare, said that commercially available bento are high in calories, accounting for more than half of an individual's daily needs, and there are also nutritional problems such as excessive fat content, insufficient vegetable portions, and excessive processing and pickled foods. People who eat out for a long time will increase the burden on their bodies and affect their health if they consume such high-fat, high-salt foods.

Get rid of obesity and prepare your own healthy lunch

Preparing healthy meals for yourself and reducing the chances of eating out is one of the best ways to reduce obesity and concurrent chronic diseases. However, many office workers do not know how to calculate the nutritional value or how to cook so that the meals are delicious and in line with the concept of health.

In response to this, Fengyuan Hospital held a "Low-Calorie Healthy Creative Cuisine" competition. Most of the entries were vegetable cold salad dishes, some of which added low-calorie but filling ingredients such as konjac and agar to fit the low-calorie and healthy theme. Among them, the most popular works among the judges were "Colorful Crystal Salad", "Japanese Lettuce Salad", "Three White Vermicelli" and "Black and White Combination". How to cook? Office workers, come and learn this!

【Colorful crystal salad】

Material:
1. Agar, celery, chili, red pepper, yellow pepper, chicken breast.
2. Dried bonito flakes, sesame seeds.
3. Japanese soy sauce, lemon juice.
practice:
1. Cut the agar into sections and soak in water to remove the odor.
2. Cut the ingredients in material 1 into shreds and blanch them in ice water.
3. Mix the ingredients in Material 1.
4. Pour the sauce from ingredient 3 over it.
5. Arrange on a plate and top with material 2 to complete.
Features: Extremely low in calories and high in fiber, giving you a feeling of fullness and more nutrition.

【Japanese lettuce salad】

Ingredients: half a lettuce, half a cucumber, 1 egg, half a large tomato.
practice:
1. Wash the lettuce, soak it in water and drain it.
2. Cut the cucumber into dices and soak in ice water.
3. Cook the eggs and cool them down, and slice the tomatoes.
4. Place the above ingredients on a plate and pour Japanese sauce on top.
Features: Simple seasonal ingredients paired with Japanese-style sauces. The sauce can bring out the crisp taste of seasonal ingredients and is low in calories. It is a low-calorie, refreshing, environmentally friendly and energy-saving creative dish.

【Three White Fans】

Ingredients: 100g shredded pork, 1 pack of shimeji mushrooms (100g), a handful of winter vermicelli (about 20g), half a head of Shandong cabbage (500g), 30g garlic, 2 stalks of coriander (about 20g), and appropriate amounts of salt, vinegar, soy sauce and oil for seasoning.
practice:
1. Wash and cut the cabbage into shreds, soak the vermicelli in water, add shredded pork (marinated with a little soy sauce), slice the garlic, and cut the coriander into sections.
2. Heat oil in a pan, add shredded pork, stir-fry briefly, then set aside.
3. Add cabbage into the wok and stir-fry until water comes out, then add vermicelli, garlic, salt and shiitake mushrooms.
4. After the vermicelli is cooked, add shredded pork and vinegar, stir-fry until the pork is cooked, and add coriander before serving.
Features: When your appetite is poor, the sour and sweet taste can stimulate saliva secretion and increase your appetite. Cabbage and Oyster mushroom are rich in vitamins B, C and high fiber, which can keep your intestines healthy. Oyster mushroom is rich in 8 essential amino acids and has the advantages of high protein, high fiber, low sugar and low calories. It is a very filling dish.

【Black and white】

Ingredients: 50cc low-fat fresh milk, 20g cheese powder, 10g coix seed, 50g fungus, 10g wolfberry, and a little sugar.
practice:
1. Steam the Job's tears until cooked, add fresh milk and cheese powder and bring to a boil, then pour into a container and let cool.
2. Crush the fungus, add water and boil, then add wolfberry and rock sugar.
Special features: Job's tears can strengthen the spleen and stomach; black fungus nourishes yin and moistens the lungs, replenishes qi and nourishes the stomach; wolfberry has the effects of nourishing the kidneys, moistening the lungs, and improving eyesight.