editor’s words: the Spring Festival is approaching, many people start to prepare what to eat for the new year’s Eve. However, it is a great “challenge” to make a rich, healthy and meaningful reunion dinner. In this issue, life times invited fan Zhihong, associate professor of School of food science and nutrition engineering, China Agricultural University, and Yu Renwen, senior nutritionist and dietitian of General Hospital of Beijing Military Region, to recommend an innovative and healthy new year’s Eve dinner for you.
experts recommend eight innovative dishes
a good dinner table is not only delicious, but also needs to maintain a balanced diet. Chicken, duck, fish and other meat dishes can account for about 1 / 3 to 1 / 2 of the whole menu. However, we should avoid duplication of raw materials and try to enrich the ingredients. Vegetables in green, white, red, purple, black five colors are best to have, and cooking more. For specific operation, try the following 8 dishes.
seaweed and water chestnut meatball
implied meaning: round and round
raw materials: kelp, water chestnut, pork.
method: Boil kelp soft, beat into paste. Rice meat dumplings are chopped and put into meat stuffing. Then steam it in the pot.
nutrition comments: vegetables are quietly added to the meat, making the whole dish both high fiber and rich in potassium.
substitute dishes: boiled beef with golden needle. Stir fry ginger and garlic, add spicy cabbage, stir fry red oil, add boiling water. Add Flammulina velutipes to the soup and season with salt and pepper. Take out the vegetables in the soup and pile them in the middle of the big soup bowl. Boil the soup and blanch it into the beef. Turn off the fire when the beef turns white and float. Put it in a soup bowl and sprinkle with coriander.
Lotus fragrant glutinous rice chestnut chicken
implication: family harmony
raw materials: chicken leg meat, cooked chestnut, ginger, glutinous rice, water soaked lotus leaf, water soaked malaian leaf.
method: chop the chicken leg and marinate for half an hour. Wrap the glutinous rice, chestnut meat and chicken pieces with lotus leaves, tie in the marlin rope and steam for 50 minutes. Nutrition review: cook at low temperature to retain more nutrients. Chestnut is rich in dietary fiber and minerals, which can make up for the lack of dietary fiber in chicken and glutinous rice.
substitute dishes: chicken nuggets with mushrooms. Chop chicken, wash straw mushroom, white mushroom and mushroom. Heat the wok, saute the chives and ginger, stir fry the chicken pieces and simmer with the cooking wine. Add the soy sauce, add the mushroom and bubble mushroom soup. Bring to a boil and simmer until cooked. This dish is delicious and rich in protein and B vitamins.
jadeite Songjiang perch
meaning: more than every year
raw materials: perch, mushroom, Yulan slice, ham, green cabbage heart.
method: remove the bone of perch into tile, marinate with scallion and ginger. Slice Lentinus edodes and Magnolia, blanch and drain in boiling water. Steam the ham with ginger and Huadiao wine and cut into slices. Arrange one piece of fish, one piece of ham, one piece of mushrooms and one piece of Magnolia in two rows. Sprinkle with scallion and ginger. Steam in the steamer. Blanch the cabbage in boiling water, place on both sides and middle of the fish, and pour in soy sauce.
nutrition review: low temperature cooking makes fish tender and less nutrition loss. Add a lot of vegetables to meat to increase the proportion of vegetables.
substitute dishes: stir fried crab. Cut the crab and stir fry with garlic sprouts and green onions. Sprinkle with cooked sesame seeds.
oyster sauce orchid vegetable abalone
raw materials: Pleurotus eryngii, broccoli, carrot, oyster sauce, Lake powder, olive oil. The method of
is as follows: cut the Pleurotus eryngii obliquely into oval slices, carrot and garlic slices. Blanch broccoli with boiling water, remove and put in dish. Stir fry Pleurotus eryngii and carrot slices and stir fry until fragrant. Pour in oyster sauce and stir fry until fragrant. Dish. Put in a small half bowl of chicken soup, thicken and collect the juice. Pour on.
nutrition review: it is made of vegetables and meat, and Pleurotus eryngii is rich in fungus polysaccharides and amino acids, which is beneficial to the prevention of constipation and the diet therapy for patients with diabetes, hyperlipidemia and hypertension. Broccoli is rich in
carotene, lutein, calcium, folic acid, magnesium, potassium, and is a delicious anti-cancer food.
substitute dishes: alfalfa tip or Capsella bursa pastoris. Slice Boletus and Pleurotus nebrodensis, stir fry and put in the middle of the plate, with vegetables around the side.
Western juice eight delicacies lettuce bag
implication: spring flowers
raw materials: lettuce, leek, sea rice, dried shellfish, rice, diced carrot, mushroom, roasted pine nuts, peas, diced mushrooms.
method: stir fry sea rice and other ingredients, add rice to stir fry. Put in pine nuts and chives before leaving the pan. Wrap it up with lettuce, then prick the mouth with leek, and put it on a plate.
nutrition comments: there is rice in the dish, a small amount of meat, a variety of vegetables and fungus food, the nutrition collocation is relatively balanced.
substitute dishes: stir fried pea tips. Wash the pea tips and put them into an oil pan. Stir fry them over high heat. Add wine, salt and monosodium glutamate.
pea and shrimp fried tofu
implication: Fuqi Duoduo
raw materials: pea, shrimp, tofu, wolfberry.
method: fresh peas are best cooked in advance (there is no such thing as quick-frozen food), and fried with shrimp, bean curd and medlar.
are rich in amino acids, soybean isoflavones and minerals.
substitute dishes: Yipin Braised Tofu. Blanch the white mushroom, crab mushroom, carrot and asparagus, and stir fry until fragrant. Add water and bring to a boil. Thicken with starch. Pour over steamed tofu.
orange juice lotus root slices
implied meaning: couple Tiancheng
raw materials: lotus root, orange, lemon juice, honey.
method: orange juice.