張媽媽【沙參玉竹豬骨湯】,順喉潤肺湯!很適合冬天喝!希望大家喜歡!請Like我的Video和訂閱我的頻道啊!如喜歡的話,請分享給朋友家人。謝謝。
Mama Cheung's Chinese Soup with solomonseal and glehnia root, a nourishing soup for the winter! It helps to soothe a scratchy throat and irritable lungs. I hope you will like this! Please subscribe to my channel, give me a thumbs up and share this recipe to other foodies! Thank you.
材料 Edible Ingredients (四至五人份量 4-5 people portion)
玉竹五十克 Solonmonseal 50g
沙參五十克 Glehnia root 50g
茶樹菇三十克 Southern poplar mushroom 30g
准山(山藥)五十克 Chinese wild yam 50g
薏仁四十克 Pearl barley 40g
杞子十五克 Wolfberries 15g
無花果三個 Dried figs x3
蜜棗二個 dried dates x2
粟米二條四百七十五克 Corn on the cob x2
豬骨/豬? 五百克 Pork bone/shank 500g
清水四公升 Water 4 liters
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#張媽媽 #沙參玉竹 #潤肺化痰
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pearl barley soup recipes 在 Day Day Cook Youtube 的最佳解答
【清熱薏米寶】
夏天除左要清熱解毒,仲要記得祛濕啊! ?
更多食譜 For More Recipes :
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pearl barley soup recipes 在 Joanna Soh Official Youtube 的最佳貼文
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No idea how or where to start? Watch this -
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I'm Asian, I love my ricccceeeeee!! Hence, when it comes to my meal prep, of course, I'm going to add some Asian flavours to it! Here are some of my favourite and easy recipes. This is for 3 days!
p/s of course, I don't eat like this every single day depending on my schedule and if I do travel. But as much as I can, I love to cook for myself because that means I'm in control of what I eat and that's the easiest way to stay healthy and fit.
Do share your meal prep pictures with me, tag me @JoannaSohOfficial #JSohRecipes
READ below for the recipes, steps and calories.
________________
Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 8 years of experience.
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BARLEY, CARROT & SWEET CORN SOUP (serves 3)
- ½ cup Pearl Barley – 350Cals
- 6 cups Vegetable Stock – 90Cals
- 2 Tomatoes, quartered – 44Cals
- 2 large onions, quartered – 120Cals
- 2 Potatoes, cut into thick chunks – 326Cals
- 2 Carrots, cut into thick chunks -50Cals
- 1 Sweet Corn, cut into 4 – 62Cals
- Salt and pepper to taste
Per Serving – 347Cals
Steps:
1) Chopped all the vegetables – tomatoes, onions, carrots, potatoes and sweet corn.
2) Fill up a pot with vegetable stock and add in all your ingredients. Season with a little bit salt and pepper.
3) Allow all the ingredients to cook under medium heat for 30 minutes or until vegetables are tender. Don't forget to stir occasionally.
4) Set it aside to cool down.
TEMPEH FRIED RICE (serves 3)
- 3 cups Cooked Brown Rice – 744Cals
- 1 cup Tempeh, cubed – 318Cals
- ½ Broccoli, cut into florets – 49Cals
- ½ Red Bell Pepper – 18Cals
- 1 Carrot – 25Cals
- 3 stalks Scallions, sliced – 10Cals
- 2 tbsps. Olive Oil – 138Cals
- 2 tbsps. Soy Sauce – 19Cals
- 1 tsp. Sesame Oil – 40Cals
- Salt and pepper to taste
Per serving – 487Cals
Steps:
1) Heat a large pan with 1 tbsp. olive oil over medium-high heat. Stir in the tempeh and sauté until slightly brown. Set aside.
2_ Drizzle the remaining 1 tbsp. of oil over medium-high heat. Add your vegetables - broccoli, bell pepper, and carrot and cook until slightly tender but still crunchy, just for 4 - 5 minutes.
3) Then stir in the rice and tempeh and continue to cook for a few more minutes, until the rice is heated through.
4) Season with some soy sauce, sesame oil and salt & pepper.
5) Add in some scallions and continue to stir until all the ingredients are well combined.
6) Remove from pan and set aside to cool down.
TOFU & VEGETABLE RICE ROLLS (12 Rolls)
- 400g Firm Tofu– 80Cals
- 1 Red Bell Pepper, thinly sliced – 37Cals
- 1 Yellow Bell Pepper, thinly sliced – 37Cals
- 1 Carrot, thinly sliced – 25Cals
- 1 large bunch Mint Leaves – 16Cals
- 1.5 cups Cabbage, thinly sliced – 26Cals
- 2 tbsps. Olive Oil – 138Cals
- 12 Rice Paper Rolls – 306Cals
Garlic-Soy Dipping Sauce (serves 12)
- 4 tbsps. Soy Sauce – 37Cals
- ½ tbsp. Rice Vinegar – 1Cals
- 2 tsp. Sesame oil – 80Cals
- 1 tsp. Minced Garlic – 4Cals 2 cloves
4 rolls per serving.- 296Cals
Steps:
1) Slice the tofu into long strips.
2) Over medium-high heat, cook the sliced tofu on each side for 3-5 minutes or until golden brown. Set aside.
3) Next, we want to prepare the dipping sauce. In a small bowl, combine all ingredients together and mix well. Set aside.
4) Then, chop up all the vegetables – bell peppers, carrot and cabbage.
5) Now let’s assemble the rice rolls! To soften the rice paper wraps, in a large plate, add in warm water and dip the rice paper wrap in the water for 10-15 sec and then spread it carefully on a slightly wet cloth.
6) Arrange all your colourful vegetables and tofu. Gently fold the rice paper wrap and done!
SNACK - Red Dates Stuffed with Walnuts.
36Cals per serving. Consume 3-4 servings as your snack!
Steps:
Simply slice the red date to create a small pocket , remove the seeds. Then insert half a walnut into the red date.
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The total calories for all the meals are just above 1200cals. This does not include a pre or post workout snack. So I’d give myself another 300 - 400 calorie allowance. And I may even add another meal on my workout days.
This is just a guideline. Your calorie intake will be differ based on your body composition & fitness goal. Increase the portion accordingly.