Homemade smart sauce for barbecue without oil stuck during Mid-Autumn Festival

Many people have to dip their meat in sauce during the Mid-Autumn Festival barbecue, but the sauce has at least 15 calories. So how to make it delicious without adding too much calories? Zhou Qianqin, a nutritionist at the Linsen Branch of Taipei Municipal United Hospital, provides a set of healthy BBQ menu guidelines to help everyone barbecue without getting too oily during the Mid-Autumn Festival!

Nutritionist Zhou Qianqin from the Linsen Branch of Taipei Municipal United Hospital demonstrates a healthy BBQ menu. (Photo provided by Municipal Hospital)

【Use low-oil and low-salt ingredients】

First of all, start by identifying the types of food. Enoki mushrooms, shiitake mushrooms, king oyster mushrooms, loofah, green peppers, sweet peppers, wild rice shoots, green beans, onions, green onions, mung bean sprouts, and romaine lettuce are low-calorie, high-fiber vegetables that you can choose with confidence.

[Equal portions of vegetables and meat to reduce calories and burden]

After understanding the food classification, the next step is to combine and distribute it. You can wrap freshly roasted meat slices and king oyster mushroom slices with lettuce or romaine lettuce, or wrap meat slices with green onions, onions or bean sprouts and roast them together. Chicken or tofu can be cut into pieces and grilled along with mushrooms, bamboo shoots, and sweet peppers. Clams can be paired with loofah or enoki mushrooms wrapped in aluminum foil and grilled, so you can enjoy the delicious barbecue while eating all the vegetables.

【Avoid burning, less sauce, more grilling for health】

If you are worried about burning the food, you may use aluminum foil to separate the food from the charcoal fire to avoid baking it directly over an open flame, and turn the food over frequently. If the food is accidentally burnt, try to remove the burnt part or discard it to avoid ingesting all the carcinogens. In addition to carefully selecting barbecue ingredients, commercially available barbecue sauces are generally high in calories and salt. In addition to adding water to dilute and reduce the amount used, you may also want to make fresh sauce this year.

【Scallion and garlic marinade】

Ingredients: soy sauce, boiled water, onion, garlic.

practice:

1. Chop onion into shreds and slightly beat garlic, then set aside.

2. Mix soy sauce and boiled water in a ratio of 1:1.5-2, then add onion and chopped garlic.

【Salsa sauce】

Ingredients: 2 red tomatoes, 1 onion, 6 green peppers, 3 corianders, 5 garlic cloves, juice of 1 lemon, 1 tablespoon olive oil, 1 teaspoon salt, and some Oregano leaves.

practice:

1. Wash and chop red tomatoes, onions, green peppers, coriander, garlic, etc.

2. Put the above ingredients into a bowl, add appropriate amount of olive oil, salt and olivine leaves to season, mix well, put in the refrigerator and let stand for 30 minutes.

During the holidays, don’t forget to follow the principles of a balanced diet. Taking in an appropriate amount of whole grains and root vegetables, reducing the proportion of beans, fish, meat, and eggs, and increasing the intake of high-fiber fruits and vegetables are the only ways to stay healthy.