The sun is scorching, grilled skewers and ice beer (or ice cola) are standard for many people in the summer. Blowing on the air conditioner, eating kebabs and grilling chicken wings, drinking iced drinks, what a pleasant life!
But this summer, due to the impact of the epidemic, eating out is always a bit uncomfortable, and going out to skewer is not so happy. So, what should I do if I still want to eat a barbecue dinner? Of course I did it myself!
In fact, although skewers beer is very pleasant to eat, our body and mind are not refreshed afterwards. Because such a diet is not healthy, similar to "drinking poison to quench thirst", it will increase the risk of various physical and mental diseases in the long term. In addition to the uneven quality of meat raw materials, it is difficult to ensure the hygienic conditions during the roasting process. The large amount of additive-rich seasonings added during the roasting process are also harmful to people, not to mention adding them according to taste preferences. No consideration of nutrient matching at all. In addition, the temperature during the charcoal grilling process is above 300 degrees, and a lot of oil smoke and carcinogenic benzopyrene will be produced. The temperature of the electric oven is generally not more than 250 degrees. When there are vegetables and meat, the temperature is often lower, and there is no open flame and Lampblack, the content of harmful substances in grilled food is much less.
Cooking your own barbecue is more troublesome than eating outside, but these problems can be solved by buying a simple small oven, which is completely edible, satisfying and healthy. Next, Food and Heart will share the experience of family barbecue dinner.
Prepare the ingredients: refrigerate the fresh beans that you like to drink 0z
- and do not like the cold meat. Steps: lamb chops, homemade onion sauces It can be kept cool at room temperature. The prepared yogurt can also be put in the refrigerator or room temperature.
2. Lamb chops can be taken out of the refrigerator to thaw, or they can be placed in the refrigerator from the freezer the day before, and can be used directly the next day .
3. Brush the onion juice evenly on the lamb chops, brush both sides, and marinate the lamb chops with the sauce for about 20 minutes.
z0 to 4 degrees. Arrange the rows evenly on the baking tray.5. Put the lamb into the preheated oven and roast for 20 minutes. The roasting time can prepare vegetables such as onions, tomatoes, red peppers, pumpkins and other vegetables.
z0118. Take out the row and turn it over, brush the surface with a layer of sauce, and put the vegetables on the baking tray.7. Continue to bake for 15-20 minutes to get out of the pan and enjoy directly.z
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z2 You can also match the ingredient rice according to each person’s appetite and choice, with iced yogurt or soy milk, which is healthy and safe and you are not afraid of wasting leftovers.z 3z
Food and Heart Warm summary:
- makes barbecue meal healthier. In addition to materials and seasonings, the combination of various foods is equally important. Roasted meat can be used as the main source of protein and fat. Yogurt and soy milk can not only provide part of protein, but also can be used as a source of water, fat, vitamins and minerals. Vegetables of different colors can provide a lot of dietary fiber, vitamins, minerals and antioxidants. Substances, and sweet potatoes, corn, sweet potatoes, etc. can be used as the main source of carbohydrates.
- For those who like spicy and numb flavor, you can sprinkle cumin powder, chili powder, pepper and other seasonings when grilling lamb chops and when they are just grilled, but it is best to use less seasonings such as chicken powder with too many additives ; Onion sauce is fine for those who like the original flavor. 食与心 When enjoying such delicious lamb meat, you don’t want any spices to tamper with the original flavor of delicious lamb. Nothing is added except homemade onion juice.
- emphasize: the dressing of meat (special term for the dipping sauce of barbecued meat and vegetables in foreign countries) Shi and Xin chose NS8 yogurt. Almost no one has tried this. Try it and you will find that this yogurt replaces the seasoning. Dipping meat is delicious and delicious, which is also a common way to eat barbecued meat in Iran, Turkey, and Greece.
- When the lamb chops are taken out and turned over, you can spread the vegetables underneath, and then put the lamb chops on, the lamb chops will taste better and the vegetables will be more delicious. Or roast lamb with cold vegetables is also a good choice.
- Sweet potatoes, corn, potatoes, yam, pumpkin and other staple foods can be baked in the oven together with lamb, or can be steamed and put in at the same time as vegetables when lamb is turned over.
- Soy milk made from soybeans, walnuts, flax seeds, raisins and grains (such as oats, brown rice or purple rice, etc.) is sweet and delicious, and tastes better after refrigeration. The
- yogurt can be added with various fruits you like to make a fruit smoothie, which becomes a nutritious and delicious catering beverage.
- Beer and cola and other beverages are good to drink, but the alcohol and additives in them are not good for the body. The less you drink, the better. And beer and sweet drinks are well-deserved calorie bombs. 1 liter of beer has about 320 calories (equivalent to 3-5 eggs or 275 grams of rice), and 1 liter of cola has about 470 calories (equivalent to 405 grams). White rice). Drinking it regularly will increase weight and lengthen your waist. It is the most common cause of beer belly. If you really like barbecue with beer cola, you can determine your monthly drinking frequency and try to allocate it to this time.
Here are a few quick dinners that allow us to get enough nutrients every day, feel full, and control weight.
Day1. Lettuce, tomato, mushroom, corn yuba soup + whole wheat fried dumplings
Day2. Roasted lamb + roasted red pepper roasted onion roasted tomatoes + roasted pumpkin + perilla leaves + zzzzzzz
z2262700zzzzz2262700 Red bean paste bread (red bean paste)z24262703z
z262703zDay4. Grilled lamb chops + roasted onions roasted yam roasted tomatoes + lettuce leaves + refrigerated soy milk
z2 With grilled meat, the taste is better)Day5. Tomato, cabbage, radish tofu soup + lactic acid bacteria whole wheat lamb roasted buns
Day6. grilled lamb chops + grilled tomatoes, roasted red peppers, grilled mushrooms + lactic acid bacteria whole wheat bean paste bread + ice yogurt
(refrigerated iced yogurt can not only be used directly with grilled meat as a drink, but also as a barbecue dipping sauce, it tastes very good. , Yogurt and fruit to make a smoothie with grilled meat will taste better)
Day7. Lettuce stewed tofu + tomato + carrot, onion cucumber cheese rice ball
(lettuce stewed tofu with a little red pepper will have better color and taste, tomatoes are very suitable as With colored vegetables, raw and cooked foods are delicious. After the dough is refrigerated, the resistant starch will be more helpful for weight loss, and the taste is also unique)
Serious friends will find that these dinners have something in common, mainly simple High-quality protein foods (mutton, pork, yuba, tofu, and soy milk), staple foods (lactic acid bacteria bread, dumplings, rice balls, bean paste, sweet potatoes and yams), colorful vegetables (Chinese cabbage, Chinese cabbage, purple cabbage, perilla, lettuce, Red peppers, tomatoes, onions, lettuce, carrots, radishes, mushrooms, lettuce, leeks and pumpkin). The full-color vegetable mix is not only to stimulate the senses and beautify the senses. Different colors represent different types of pigments, such as chlorophyll, lutein, carotene, anthocyanin, lycopene and so on. The antioxidant capacity of these pigments is really higher than every wave! For office workers and families, dinner should be the best opportunity to replenish good dietary fiber. Crude fiber food allows the good bacteria in your intestines to enjoy highly diversified nutrition and improve their living conditions. Whether it is the dietary fiber in whole grains or the dietary fiber in vegetables, good bacteria in the intestine can produce benefits. The short-chain fatty acids greatly promote intestinal and brain health. This opportunity should not be missed!
Another thing to remember is, don’t eat too much! Eating too much calories will be stored in the body in the form of fat, which often increases your waistline and reduces your immunity; don’t eat less, eating less will not only affect sleep, but also hungry intestinal bacteria. We may eat your intestinal mucus layer if we have nothing to eat! In this case, intestinal leakage may occur more easily than others.
