▋简介Introduction
#曼食慢语
天热了不少朋友又进入了一年一度的减肥期,今天就来帮大家更新一下食谱,好吃,简单,方便,不寡淡,无生冷,做一次饭搞定一周午餐!祝大家好好吃饭,快乐减脂!
The hot weather is starting to get hot, and many people have entered the annual weight loss period. Today I will update the low-fat recipes, which are delicious, simple, convenient, not boring, no coldness, and one meal to get a week’s lunch!
▋相关视频Related videos
一周午餐便当meal prep ideas & tips:
https://youtu.be/UAKkzLX49W0
一周免加热便当lunch box without heating:
https://youtu.be/OL8_8zPatUw
一周减脂便当Fat loss lunchbox:
https://youtu.be/JiUyIdTBP6M
一周便当备菜meal prep ideas Q&A:
https://youtu.be/8dWiB5Na_-I
▋食材Ingredients
食材的用量可供两人一周食用
The amount of ingredients can be consumed by two people a week
★野米燕麦饭 150kcal/100g
燕麦米:野米:白米=1:1:2
wild rice:grains of oats :rice=1:1:2
★烤南瓜 26 kcal/100g
南瓜400g,400g pumpkin
★蒸山药 56 kcal/100g
山药 400g,400g yam
★鸡肉饼 114.67 kcal/100g
鸡胸肉 200g ,200g chicken breast
胡萝卜细丁15g,15g diced carrots
杏鲍菇细丁25g,25g diced pleurotus eryngii
虾仁50g,50g shrimp
玉米粒 15g,15g corn kernels
大葱碎 10g,10g diced green onions
白胡椒1小撮,pinch of white pepper
盐1/2小勺,1/2 tsp salt
糖1/4小勺 ,1/4 tsp sugar
蚝油1/2大勺,1/2 tbsp of oyster sauce
玉米淀粉1大勺,1 tbsp cornstarch
植物油1小勺,1 tsp of vegetable oil
★沙茶牛腱子 172.08 kcal/100g
沙茶酱30g,30g shacha sauce
植物油1小勺,1 tsp of vegetable oil
牛腱子400g,400g beef tendon
八角1个,1 star anise
五香粉1小勺,1 tsp five-spice powder
黄酒2大勺,2 tbsp shaoxing wine
盐1/2小勺,1/2 tsp salt
糖1/2小勺,1/2 tsp sugar
生抽1大勺,1 tbsp soy sauce
姜片4片,4 slices of ginger
大葱段一截,10cm leek
★剁椒蒸冻豆腐 80.15 kcal/100g
北豆腐一块(冷冻)350g,north tofu 350g
剁椒2大勺,2 tbsp chopped pepper
糖1/2小勺,1/2 tsp sugar
白胡椒1/4小勺,1/4 tsp white pepper
香油1小勺,1 tsp of sesame oil
生抽1小勺,1 tsp light soy sauce
蒜蓉1/2小勺, 1/2 tsp minced garlic
★茄汁虾仁 87.12 kcal/100g
虾仁300g,shrimp 300g
番茄膏30g,tomato paste 30g
植物油1小勺,1 tsp of vegetable oil
盐1/2小勺,1/2 tsp salt
蒜蓉1/2小勺,1/2 tsp minced garlic
黑胡椒,black pepper
大葱碎10g,diced green onions 10g
★韩风辣肉酱 131.24 kcal/100g
梅花肉100g,100g plum meat
鸡胸肉50g,50g chicken breast
杏鲍菇细丁50g,50g diced pleurotus eryngii
韩式辣酱30g,30g Korean hot Sauce
蒜蓉1/2小勺,1/2 tsp minced garlic
大葱碎10g,10g diced leek
生抽1/2大勺,1/2 tbsp light soy sauce
糖1/2小勺,1/2 tsp sugar
香油1/2小勺,1/2 tsp sesame oil
黑胡椒,black pepper
植物油2小勺,2 tsp of vegetable oil
★水煮菠菜 28 kcal/100g
菠菜500g,spinach
盐 salt
★拌苦瓜 23.26 kcal/100g
苦瓜 400g,bitter melon 400g
蚝油1小勺,1 tsp oyster sauce
蒜蓉1/2小勺,1/2 tsp minced garlic
盐1小勺, 1 tsp salt
★黑椒杏鲍菇 55 kcal/100g
杏鲍菇(切粗丝)300g,300g pleurotus eryngii(cut into strips)
盐1/2小勺,1/2 tsp salt
黑胡椒1/4小勺,1/4 tsp black pepper
蒜蓉1/2小勺,1/2 tsp minced garlic
★清炒笋丝 47 kcal/100g
春笋300g(去壳后),spring bamboo shoots
盐1/4小勺,1/4 tsp salt
生抽1大勺,1 tbsp light soy sauce
糖1/4小勺,1/4 tsp sugar
★清炒胡萝卜 59.8 kcal/100g
胡萝卜(切丝)300g,carrot strips 300g
蒜蓉1/2小勺,1/2 tsp minced garlic
盐1/2小勺,1/2 tsp salt
▋便当组合lunch box combination
周一 342.82kcal
鸡肉饼150g
蒸山药100g
黑椒杏鲍菇100g
清炒胡萝卜100g
周二 354.39kcal
沙茶牛腱子150g
拌苦瓜100g
烤南瓜100g
清炒笋丝100g
周三 354.22kcal
剁椒蒸冻豆腐150g
野米燕麦饭100g
蒸山药100g
水煮菠菜100g
周四 329.94kcal
茄汁虾仁150g
野米燕麦饭100g
烤南瓜100g
拌苦瓜100g
周五 362.65kcal
韩风辣肉酱100g
野米燕麦饭100g
水煮菠菜100g
清炒笋丝50g
清炒胡萝卜50g
▋ 相关视频列表Related video list
一周午餐便当meal prep lunchbox:
https://www.youtube.com/watch?v=JiUyIdTBP6M&list=PLXpt3FUcUvXpr7hQOF3ADo0f7WIbCy3d0
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淘宝店铺:曼食慢语
新浪微博:@Amanda的小厨房
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「korean beef strips」的推薦目錄:
- 關於korean beef strips 在 曼食慢语 Amanda Tastes Youtube 的精選貼文
- 關於korean beef strips 在 ochikeron Youtube 的最讚貼文
- 關於korean beef strips 在 Cookat Hong Kong Youtube 的最佳貼文
- 關於korean beef strips 在 Recipes - Korean Beef Bulgogi | Facebook 的評價
- 關於korean beef strips 在 Korean BBQ Beef Stir Fry with Noodles - Pinterest 的評價
korean beef strips 在 ochikeron Youtube 的最讚貼文
One day I saw Bibimbap on my daughter's elementary school lunch menu and wondered how they serve it. I asked her teacher and learned that they make it in one pot!
It is a great idea if you quickly want to make it in a large batch for your family 😉
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One-Pot Bibimbap (Korean Mixed Rice with Meat and Vegetables in a Japanese school lunch style)
Difficulty: Easy
Time: 30min
Number of servings: 4 servings
Ingredients:
200g(7oz.) pork or beef slices (or ground meat is ok)
200g(7oz.) bean sprouts
200g(7oz.) spinach
100g(3.5oz.) carrot
1 clove grated garlic
1 tbsp. grated ginger
* 2 tbsp. soy sauce
* 2 tbsp. sugar
* 1 tbsp. Sake (white wine or you can skip it)
* 1 tbsp. chicken soup stock powder
* 1 tbsp. Miso
* 1 tsp. Gochujang (you can skip it if you think it is too hot for kids)
cooking oil
sesame oil
toasted white sesame seeds
2 eggs
800g(1.7lb.) cooked white rice
Directions:
1. Cut meat into bite-size pieces. Cut carrot into thin strips. Cut spinach into an inch pieces. Wash bean sprouts and drain well.
2. In a deep frying pan or a pot, heat 1 tbsp. of cooking oil and make scrambled eggs. Mix in rice and set aside.
3. In the same pan, bring water to a boil and parboil carrot strips, spinach, and bean sprouts. Drain well and set aside.
4. In the same pan, heat 1 tbsp. of cooking oil and heat garlic and ginger until fragrant. Then add meat and cook until no longer pink.
5. Add the vegetables. Mix the seasonings * and add into the pan. Season with salt and pepper if necessary. Finish with 1 tbsp. of sesame oil.
6. Serve the meat and vegetables on top of the rice with scrambled eggs. Garnish with toasted white sesame seeds to finish.
レシピ(日本語)
https://cooklabo.blogspot.com/2021/05/One-Pot-Bibimbap.html
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Follow me on social media. If you have recreated any of my food, you can share some pictures #ochikeron. I am always happy to see them.
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korean beef strips 在 Cookat Hong Kong Youtube 的最佳貼文
材料:
冬菇 2,翠玉瓜 1/4,洋蔥 1/4,豆腐 1/4,茄子 1/4,青辣椒 1,紅辣椒 1,蔥 10cm
免治牛肉 80g,料理酒 1 tbsp,胡椒粉 適量
水 200ml,小鯷魚 6,海帶 1
韓國大醬 2 tbsp,辣椒醬 1/2 tbsp,蒜蓉 1 tsp,飯,麻油 1 tbsp,鹽 適量,紫菜
做法:
1. 將冬菇,翠玉瓜,洋蔥,豆腐,茄子,青辣椒,紅辣椒,蔥切粒
2. 將免治牛肉,料理酒,胡椒粉搓勻
3. 將水,小鯷魚,海帶煮滾
4. 在鍋加入油,免治牛肉,翠玉瓜,洋蔥,冬菇,豆腐,茄子,湯,韓國大醬,辣椒醬,蒜蓉,慢煮至收水,加入豆腐,青辣椒,紅辣椒,蔥,拌勻
5. 將飯,麻油,鹽拌勻
6. 包入大醬,搓成飯糰,加上紫菜
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※ ingredients:
1/4 zucchini, 1/4 onion, 2 shiitake mushrooms, 1/4 tofu, 1/4 eggplant, 80g minced beef, 1 green chili, 1 red chili, 10cm green onion, 3 seaweed strips, 10ml cooking oil, 4bowls cooked white rice, sesame oil, salt
- stock : 6 anchovies, 1 kelp, 200ml water
- sauce : 1tbsp. cooking wine, 2tbsp. soybean paste sauce 1/2tbsp. red chili paste sauce, 1tsp. minced garlic
1. Cut shiitake mushrooms, zucchini, onion, tofu and eggplant into 2cm cubes. Slice chili and green onion.
2. Toss minced beef with cooking wine and pepper.
3. Pour 200ml of water in a pot and add stock ingredients. When it boils, Strain kelp and boil for 1 minute again.
4. Grease the preheated pot and stir fry minced beef.
5. When the surface of the beef is cooked, add vegetables and stir fry over medium heat.
6. When the surface of onion becomes transparent, add stock, soybean paste sauce, red chili paste sauce and minced garlic. Then boil.
7. When the soup becomes thick, add tofu, chili, green onion and boil for a while again.
8. Season the rice with sesame oil and salt. Scoop a handful and spread on your palm.
9. Place the soybean sauce on the center and cover with rice, making into onigiri shape.
10. Wrap a seaweed strip around the onigiri.
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korean beef strips 在 Korean BBQ Beef Stir Fry with Noodles - Pinterest 的推薦與評價
Easy Beef Bulgogi Bowls recipe | Marinated strips of fork-tender beef, pickled cucumbers, spicy kimchi and a fried egg, all served atop a bed of rice. ... <看更多>
korean beef strips 在 Recipes - Korean Beef Bulgogi | Facebook 的推薦與評價
RECIPE: https://thestayathomechef.com/ korean - beef - bulgogi / Korean Beef Bulgogi is a super easy way to enjoy tasty Korean food at home. ... <看更多>