1. Low-calorie version of pumpkin stewed beans:
Pumpkin stew with beans is a delicious and low-calorie recipe for autumn and winter fat loss. Pumpkin is rich in carotene, and beans are a good helper for low calories and high fiber. This dish is slowly simmered so that the sweetness of the pumpkin is fully integrated with the refreshing taste of the beans, which is both delicious and healthy.
Ingredients: Pumpkin: appropriate amount (peeled, diced);Beans: appropriate amount (remove the head and tail, cut into sections);Chicken stock or consommé: to taste;Ginger: Appropriate amount (sliced);Green onion: appropriate amount (cut into sections);Salt: to taste;Cooking oil: to taste.
Steps:1Prepare the ingredients: Peel the pumpkin and cut it into cubes. Remove the head and tail of the beans and cut them into segments of appropriate length.
2.Heat the pan with cold oil: Add an appropriate amount of cooking oil to a saucepan or saucepan and cook until 7-8 hot.
3.Stir-fry the shallots and ginger: Add the chopped shallots and ginger slices and sauté until fragrant.
4.Add the beans and pumpkin: Add the chopped beans and pumpkin cubes and stir-fry well.
5.Pour in the stock: Pour the chicken stock or consommé into a saucepot, making sure to cover the beans and pumpkin.
6.Flavoring: Add salt and stir well to make the seasoning more even.
7.Cover and simmer: Cover and simmer over low heat to allow the pumpkin and beans to absorb the flavor.
8.Simmer until flavorful: Continue to simmer until the pumpkin and beans are ripe and delicious.
9.Serving: Place the stewed pumpkin stewed beans on a plate, garnish with some chopped coriander.
Tips: 1) Add some pepper or ginger and garlic to enhance the flavor according to personal taste.
2) The amount of chicken stock or clear soup can be increased or decreased as needed to ensure that it is enough to absorb the flavor.
Pay attention to the heat and don't let the pumpkin stew too badly to maintain a certain texture.
2. Waterless chicken and vegetable pot:
Waterless chicken and vegetable pot is ideal for lazy people to lose fat. Lean meat, with a variety of vegetables, no need to add additional fat, slowly cooked in a stewed way, retaining the tender taste of the ingredients. Rich vegetables provide a variety of vitamins and minerals, low calorie while meeting comprehensive nutritional needs.
Ingredients: Chicken breast: to taste (cut into cubes);Potatoes: to taste (peeled, diced);Carrots: to taste (peeled, sliced);Onion: to taste (diced);Green peppers: appropriate amount (remove seeds, cut into cubes);Broccoli: appropriate amount (cut into small florets);Chicken stock or consommé: to taste;Salt: to taste;Ground black pepper: to taste;Cooking oil: to taste.
Steps:1Ingredients: Cut the chicken breast into cubes, cut the potatoes, carrots, onions, green peppers into pieces of appropriate size, and cut the broccoli into small florets for later use.
2.Heat the pan with cold oil: Add an appropriate amount of cooking oil to a saucepan or saucepan and cook until 7-8 hot.
3.Sauté Chicken: Place the sliced chicken breasts in a pan and stir-fry until lightly golden brown on the surface.
4.Add the vegetables: Add the potato wedges, carrot slices, onion wedges, green pepper wedges, and broccoli wedges and sauté well.
5.Pour in the stock: Pour the chicken stock or consommé into a stew pot, making sure to cover all the ingredients.
6.Seasoning: Add salt and black pepper to taste and stir well to make the seasoning more even.
7.Cover and simmer: Cover and simmer slowly over low heat to keep the ingredients intact.
8.Simmer until flavorful: Continue to simmer until the chicken and vegetables are flavorful and the soup is rich.
9.Plating: Plate the stewed waterless chicken and vegetables, which can be garnished with some chopped coriander.
Tips: 1) The amount of chicken stock or clear soup can be increased or decreased as needed to maintain the richness of the soup.
2) Some spices such as rosemary, thyme, etc. can be added according to personal taste to enhance the flavor.
3) The choice of vegetables can vary depending on the season and personal preference.
3. Low-calorie version of yellow stewed chicken:
Yellow braised chicken is a warm stew, and the low-calorie version is more suitable for the needs of fat loss in autumn and winter. Choose lean chicken with a variety of vegetables and a light seasoning to reduce fat and sugar. This makes it easy to control your calorie intake while enjoying the delicious taste.
Ingredients: Chicken thighs: appropriate amount (cut into cubes);Ginger: appropriate amount (sliced);Green onions: appropriate amount (cut into sections);Garlic: to taste (minced);Green pepper: appropriate amount (cut into cubes);Light soy sauce: to taste;Cooking wine: to taste;Yellow Braised Chicken Seasoning Packet: Appropriate amount;Clear soup or chicken stock: to taste;Cooking oil: to taste.
Steps:1Ingredients: Diced chicken thighs, sliced ginger, chopped green onions, minced garlic, chopped green peppers.
2.Heat the pan with cold oil: Add an appropriate amount of cooking oil to a saucepan or saucepan and cook until 7-8 hot.
3.Deep-fried chicken nuggets: Place the sliced chicken thighs in a pan and fry until the surface is slightly golden brown.
4.To taste: Add the sliced ginger, green onions and minced garlic and continue to stir-fry until fragrant.
5.Seasoning: Add an appropriate amount of light soy sauce and cooking wine, stir well.
6.Add to the seasoning packet: Add the yellow braised chicken seasoning packet and stir well to evenly coat the chicken with seasoning.
7.Pour in the stock: Pour the clear or chicken stock into a saucepot, making sure to cover all the ingredients.
8.Simmer: Cover and simmer over low heat to allow the chicken to fully absorb the flavor.
9.Add the green peppers: Once the chicken has simmered until flavorful, add the chopped green pepper cubes and continue to simmer.
10.Adjust the taste: Adjust the taste again according to personal taste, you can add salt, pepper, etc.
11.Simmer until flavorful: Continue to simmer until the chicken is cooked and delicious.
12.Serving: Place the stewed low-calorie braised chicken on a plate and garnish with some chopped coriander.
Tips: 1) You can choose a low-sodium or low-salt seasoning package according to your personal taste.
2) The amount of chicken stock or clear soup can be increased or decreased as needed to ensure that the soup is rich.
3) You can add some spices such as star anise and cinnamon to add flavor.
4. Stewed chicken thighs with pumpkin and carrots:
Chicken thigh with pumpkin and carrot is a rich and low-calorie stew. Pumpkin and carrots provide plenty of fiber and vitamins, and chicken thighs are not only rich in protein, but also keep the dish tender. The method of slow cooking is used to make the nutrients of various ingredients better dissolved in the soup and provide comprehensive nutrients for the body.
Ingredients: Chicken thighs: to taste;Pumpkin: to taste (peeled, diced);Carrots: to taste (peeled, sliced);Ginger: appropriate amount (sliced);Green onions: appropriate amount (cut into sections);Cooking wine: to taste;Chicken stock or consommé: to taste;Light soy sauce: to taste;Salt: to taste;White pepper: to taste;Cooking oil: to taste.
Steps:1Ingredients: Clean the chicken thighs, peel and cut the pumpkin, peel and slice the carrots, slice the ginger, and cut the green onions.
2.Heat the pan with cold oil: Add an appropriate amount of cooking oil to a saucepan or saucepan and cook until 7-8 hot.
3.Fried chicken thighs: Put the chicken thighs in a pan and fry them until lightly browned on both sides, pour in cooking wine and stir-fry quickly to remove the fishy smell.
4.Add the ginger shallots: Add the sliced ginger and green onions and continue to stir-fry until fragrant.
5.Pour in the stock: Pour the chicken stock or consommé into a saucepan, making sure to cover the chicken thighs.
6.Add to taste: Add light soy sauce, salt and white pepper and stir well to make the seasoning more even.
7.Add the vegetables: Place the sliced pumpkin pieces and carrot slices in a saucepan, making sure the ingredients are completely submerged in the stock.
8.Stew: Cover and simmer over low heat to allow the chicken thighs and vegetables to fully absorb the flavor.
9.Adjust the taste: Adjust the taste again according to personal taste, you can add salt, white pepper, etc.
10.Simmer until flavorful: Continue to simmer until the chicken thighs are cooked and the pumpkin and carrots are delicious.
11.Plating: Place the stewed pumpkin and carrot stewed chicken thighs on a plate, garnishing with some chopped coriander.
Tips: 1) You can add some spices such as star anise and cinnamon to add flavor.
2) The amount of chicken stock or clear soup can be increased or decreased as needed to ensure that the soup is rich.
During this cold season, you may want to provide your body with enough energy and nutrients with delicious low-calorie stews while enjoying the pleasurable process of fat loss. These four stews not only focus on low-calorie control, but also make full use of the natural advantages of various vegetables and lean meats to maintain the deliciousness and texture of the dishes. Fat loss is no longer a chore, but a perfect blend of delicious and healthy. May you feel the ease and happiness of fat loss through these delicious low-calorie stews in this cold winter, and welcome a healthier and better you. Autumn and Winter Check-in Challenge