A while ago, I ate healthy meals to build muscle and lose fat. I found that I was full at every meal, but my body felt very relaxed. I didn’t have the previous state where my whole body became cumbersome after eating. In fact, busy urbanites need to eat out at least one meal a day, which is greasy, high in salt and nutritionally unbalanced. In addition, dinners are often rich. Over time, the burden on the gastrointestinal tract will naturally become heavier, and fat will easily creep up on the body. Want to make some changes in the new year? Then take a look at the menu we recommend for you today.
1. Chicken, Avocado and Lettuce Wraps
To make Chicken Avocado Lettuce Wraps, you need:
1 pound (about 450g) chicken breast. If you don’t like it, you can use chicken legs instead, but remove the skin at the end
Butter lettuce (if it is large, one is enough, if it is small, you may want to prepare two more)
Two avocados (avocado, ripe)
Half cup of salsa Mexican hot sauce (if there is no salsa, you can also use other Western-style sauces instead, but it is not recommended to use mayonnaise, which is too fatty)
Half teaspoon sea salt
Half teaspoon black pepper
Half teaspoon garlic powder
1 tbsp spoon of coconut oil (you can also use other oils instead, such as olive oil)
Production steps:
1. Separate the butter lettuce leaves, wash and drain. (It is recommended to choose large butter lettuce, which is easier to wrap, such as Boston lettuce)
2. Drain the chicken with kitchen paper and marinate it with garlic powder, salt and black pepper for half an hour (this step can be done one night in advance to make it more flavorful).
3. Put the coconutHeat the oil in a pot over medium-high heat, then add the chicken, then turn the heat to medium-low, cover and fry for a few minutes. When half of the chicken is white, turn over and continue frying until it is fully cooked. Remember to check if it is burnt halfway through.
4. Take out the chicken and cut into cubes. Core and peel the avocado, place it in a large, clean bowl, and mash the flesh with a fork until it has a creamy texture.
5. Spread the avocado puree on the vegetable leaves, then add the chicken, and finally pour a little salsa. If you use Boston lettuce in this recipe, you can make 8 lettuce wraps, which is about two people. The main dish can be paired with whole grain rice.
2. Pan-fried scallops and green bean spaghetti
To make Pan-fried Scallops and Green Beans Spaghetti (serves two), you will need:
4 ounces of pasta (Linguini, consider whole wheat or low-fat versions)
1 cup green beans (you can also use asparagus instead)
2tbspParsley leaves (if not available, you can use chopped dried parsley sold in supermarkets instead)
1 teaspoon extra virgin olive oil
6 large scallops
1 teaspoon unsalted butter
Sea salt and freshly ground black pepper
Production steps:
1. Boil a large pot of hot water, add appropriate amount of salt and pasta after boiling, and cook until al dente (1 minute less than the time specified on the package).
2. 4 minutes before the pasta is cooked, add the washed green beans and cook together.
3. After the spaghetti is cooked, leave half a cup of noodle soup, then remove the spaghetti.
4. Put the pasta into a non-stick pan, add most of the chopped parsley leaves and 1 teaspoon of olive oil, stir-fry evenly (you can also add a little garlic slices if you like, it will be more fragrant), and then divide it into portions Pour in half a cup of noodle soup in small amounts, stir-fry while pouring, and finally add salt and black pepper to taste.
5. While the pasta is cooking, prepare the scallops. After washing and drying, sprinkle with salt and black pepper. Put butter in a non-stick pan, heat over medium heat, then add scallops, fry until the surface is golden brown, then flip over and continue frying until the outer layer is opaque, then serve with spaghetti. It does not need to be cooked thoroughly, otherwise it will taste tough. , the whole process takes about two and a half to 4 minutes, and you need to adjust it according to the size of the shellfish.
3. Stir-fried beef tenderloin soba
To make beef tenderloin stir-fried soba noodles (serves 4), you will need:
2 tbsp sliced ??almonds (optional)
8 ounces soba noodles
Sea salt, freshly ground black pepper
4 tbsp olive oil
12 ounce steak
2 green onions (white and green parts separated, cut into rings)
4 garlic cloves (chopped)
1 tbspGinger paste
2 cabbages (four out of one)
1A medium-sized carrot (peeled and sliced ??diagonally)
3 tbspoyster sauce
3 tbsp low sodium soy sauce
3 tbspUnseasoned rice vinegar
1 tbsp sesame oil
Production steps:
1. Boil a large pot of hot water, add appropriate amount of salt and buckwheat noodles after boiling, cook until al dente, remove and drain.
2. Heat 1 teaspoon of oil over medium-high heat, rub the steak with salt and black pepper, then put it in the frying pan and fry until you like the doneness, then take it out and let it rest for 10 minutes before cutting into thick slices.
3. While the steak is relaxing, start frying the noodles. Heat 3 tbsp oil in a wok over medium heat, then add green onions, garlic and ginger and stir-fry until fragrant, then add cabbage and carrots and continue to stir-fry until medium cooked.
4. Mix oyster sauce, soy sauce, rice vinegar, sesame oil and half a cup of water in a bowl, add vegetables and simmer, then add green onions, almond slices and soba noodles, stir-fry, then serve with steak Plate the meat together.
4. Spiced Salmon
To make Spiced Salmon (serves two), you will need:
1 lemon (grind out the zest and squeeze out the juice)
Sea salt, freshly ground black pepper
1 pound baby potatoes (cut in half)
3 tbspOlive oil
Two sprigs of fresh tarragon (chopped, if not available, you can use chopped dried tarragon instead, available in supermarkets)
Two 6-ounce salmon steaks
An appropriate amount of parsley leaves (chopped, if not available, you can use dried tarragon instead, available in supermarkets)
8 basil leaves (chopped, if not available, you can use dried tarragon instead, available in supermarkets)
1-2 cloves of garlic (chopped)
An appropriate amount of salad vegetables
Production steps:
1. Preheat the oven to 210 degrees Celsius. Mix the zest of half a lemon with 0.5-1tbsp sea salt.
2. Place the cut small potatoes on a baking sheet lined with greaseproof paper, drizzle with 1tbsp olive oil and a little black pepper, stir evenly, spread them flat, and bake in the oven for about 18-20 minutes or until outside. The layer is slightly golden and the inside is beginning to soften.
3. Sprinkle the baked potatoes with the lemon salt prepared in step 1, then put them back in the oven and bake for at least 5 minutes, until the outside is golden and the inside is completely soft.
4. While the potatoes are baking, prepare the salmon. Marinate the fish fillet with salt and black pepper.
5. Mix tarragon, parsley, basil, garlic and 1tbsp olive oil, apply it on the fish fillet, place the fish fillet on a baking sheet lined with greaseproof paper, and then put the fish fillet together with the baking potatoes. Bake in the oven for 10 minutes, take it out when it is almost cooked, wrap it in tin foil, then set it aside to relax for 10 minutes before serving on a plate. If you like, you can drizzle a little lemon juice on the fish fillet.
5. Stir-fried Zucchini Noodles with Lime Chicken
To make Lime Chicken Stir-fried Zucchini Noodles (serves 4), you will need:
3 zucchini
1.5 pounds chicken breast (diced)
Half teaspoon cumin powder
1 teaspoon salt
1/4 teaspoon black pepper
A little red pepper (remove seeds and chop)
1 lime (squeeze out the juice, if you are afraid of sourness, you can only use half)
3/4 cup coriander (chopped)
Olive oil
Production steps:
1. Use a julienne cutter to cut the zucchini into noodles. If you don't have such a tool, you can also shred by hand.
2. Use cumin powder and half a teaspoon of salt for chickenMarinate with black pepper for half an hour or 15 minutes. Heat appropriate amount of olive oil in a non-stick pan over medium-high heat, add chicken, fry until golden brown, then remove and set aside.
3. Wash the non-stick pan, add an appropriate amount of olive oil again, heat over medium-high heat, then add the zucchini noodles, stir-fry with chopsticks for a minute and a half, remove from the heat, add the chicken, remaining salt, and pepper , lime juice and cilantro, toss again and serve hot.
