Kale, as the name suggests an idyll, lies a treasure trove of calcium. According to the data, the calcium content of kale per 100 grams is as high as 150 mg, which is more than twice the calcium content of milk of the same weight. Compared with the excessive intake of saturated fat, kale, with its advantages of low calorie and high fiber, has become a wise choice to protect the absorption of calcium. It is particularly worth noting that kale is rich in vitamin K and calcium, which acts as a double guarantee of bone health, building an indestructible bone defense line for middle-aged and elderly people.
Here are two popular ways to eat kale:
Popular delicacy] Kale scrambled eggs, nutritious and delicious in one hand.
Nutritional formula] 300 grams of fresh kale.
3 eggs.
Salt to taste (about 2 grams).
Light soy sauce 10ml.
2 cloves of garlic.
Cooking oil 15 ml.
Family Practice] 1Preparation link: Remove the old leaves of kale, take fresh young leaves, clean them and control the water; Chop the garlic into finely minced garlic; Wash the eggs, wipe them dry, knock them into a bowl, add a small amount of salt, stir well, and set aside.
2.Cooking start: Heat the pan with cold oil, add minced garlic when the oil temperature is moderate, and stir-fry over medium-low heat until fragrant.
3.Stir-fry kale: Pour in the kale prepared in advance and stir-fry quickly, keeping the heat strong so that it is fully heated and softened, and add salt to taste during the process to enhance the layering of the dish.
4.Add color and flavor: When the kale is half-cooked, pour in the light soy sauce and mix it quickly, so that the leaves can fully absorb the mellow salty and fresh taste of soy sauce.
5.Egg mixture: Next, slowly pour the pre-mixed egg mixture into the pot, wait for a while for the bottom layer of the egg mixture to solidify, and then gently turn it to make the egg mixture and kale perfectly combined, presenting an appetizing scrambled egg color.
6.Taste: Once the egg is fully solidified, turn off the heat and you're done.
Feature analysis and tips].
The charm of scrambled eggs with kale lies in the exquisite combination of protein-rich eggs and calcium-rich kale, which not only meets the daily nutritional needs, but also achieves the goal of calcium supplementation and bone strengthening. During the cooking process, we strive to maintain the original flavor of kale, while using garlic to enhance the flavor and color of the light soy sauce, so that the overall taste is fresh and mellow. Friendly reminder: Do not flip impatiently when scrambling eggs, so as not to destroy the complete beauty of the egg wash and affect the final production effect.
Health delicacies] garlic kale, bite down, full of fresh and fragrant mouth.
Selected ingredients] Kale 500 grams.
Garlic 3 cloves.
Cooking oil 20 ml.
Salt to taste (about 3 grams).
Oyster sauce 15 ml.
Ground black pepper a little.
Cooking steps] 1Pretreatment: Remove the stiffer stems of kale, soak them in lightly salted water for a while, rinse them well, and drain the water; Chop the garlic into minced garlic and set aside.
2.Stir-fry minced garlic: Heat the oil in a pan with cold oil, add the minced garlic when the oil is hot, and slowly fry over medium-low heat until golden brown and exude a rich garlic fragrance.
3.Stir-fry quickly: Immediately stir-fry the kale over high heat for 3 minutes, making sure each leaf is wrapped in garlic, and at this point add salt to base seasoning.
4.Flavor Upgrade: Next, drizzle in the oyster sauce, sprinkle with an appropriate amount of black pepper and continue to stir-fry for 2 minutes, making sure that the seasoning adheres evenly to the kale and gives it a unique salty and umami flavor.
5.Serve and enjoy: When the kale is cooked and soft but still crispy, you can turn off the heat and remove from the pan, and a delicious and nutritious garlic kale will be on display.
Recipe Highlights & Tips].
The uniqueness of garlic kale is that the rich aroma of garlic is intertwined with the sweetness of kale, creating an unforgettable and wonderful taste. The use of oyster sauce adds a savory touch to the dish, while the slight spiciness of the ground black pepper breathes life into it. The trick is to keep the heat high and stir-fry quickly so that you can effectively lock in the nutrients of the kale while keeping it crispy. In addition, for middle-aged and elderly people, moderate intake of minced garlic is beneficial to enhance immunity, thereby improving the health of this dish.
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