Healthy eating plan for the New Year
In our daily diet, we often hear that milk is a nutritious food, especially for the elderly and children, and it is regarded as one of the important proteins**. However, in addition to milk, beef is often overlooked as another protein-rich food. Beef not only provides high-quality protein, but also contains a variety of vitamins, minerals and essential fatty acids, which play an important role in supplementing nutrition, enhancing physical strength and promoting health. In families, especially for the elderly and children, moderate consumption of beef can provide comprehensive support for their health as part of a balanced nutrition.
BeefIt is a nutritious food, it is rich in protein, fat, vitamins and minerals and is considered a high-quality protein**, it has the following advantages over cow's milk:
1) Rich protein: Beef is one of the important high-quality proteins, protein is a key nutrient for building and repairing human tissues, and is essential for the physical development and health of the elderly and children.
b) Rich in iron: Beef is rich in hemoglobin and myoglobin, which are essential for blood circulation and oxygen delivery. In particular, it is significantly helpful for the improvement of anemia, fatigue and other problems.
3) Rich in vitamins and minerals: Beef is rich in vitamin B complex (such as vitamin B12, vitamin B6, etc.) and minerals (such as zinc, iron, etc.), which help to maintain the normal function of the nervous system and the health of the immune system.
4) Provide satiety: Beef is high in protein and fat, which can provide long-lasting satiety, help control hunger, and stabilize blood sugar levels.
5) Suitable for all ages: Beef is a versatile ingredient that is suitable for the elderly, ** and children. The elderly can supplement nutrition and increase physical strength through the intake of beef, while the growth and development of children also need protein support.
Four delicious ways to make beef:
OneCoriander tossed with beef
Ingredients: 250 grams of beef (lean meat), appropriate amount of coriander, appropriate amount of ginger, appropriate amount of green onion, appropriate amount of garlic, appropriate amount of light soy sauce, appropriate amount of cooking oil, appropriate amount of salt, appropriate amount of white pepper.
Steps:1Beef processing: Wash the beef, cut it into thin slices or shreds, and place it in a bowl for later use. Depending on the taste, marinate the ginger, green onion, and garlic for a while.
2.Stir-fried beef: Pour an appropriate amount of cooking oil into a frying pan, heat it up, add the marinated beef, and stir-fry until it changes color.
3.Seasoning: Add light soy sauce, a pinch of salt and white pepper to the stir-fried beef, stir-fry evenly, so that the seasoning is fully coated on the beef.
4.Blanch the coriander: After washing the coriander, blanch it in boiling water, remove it and chop it for later use.
5.Mix beef: Put the blanched coriander into the stir-fried beef and stir well with chopsticks or spoons so that the coriander is fully integrated into the beef.
6.Plating: Put the mixed coriander beef on a plate, you can sprinkle some chopped green onions as a garnish, and serve.
Tips: 1) Lean meat is the best choice for beef, which has a better taste and is more nutritious.
2) When stir-frying beef, the heat should be mastered well, not too long, so as not to get old and lose the taste of the beef.
3) Coriander can be added in an appropriate amount according to personal taste, and if you like coriander, you can put more coriander.
IIGarlic beef cubes
Ingredients: 250 grams of beef (lean meat), 4 cloves of garlic, appropriate amount of ginger, appropriate amount of green onion, 2 tablespoons light soy sauce, 1 tablespoon cooking wine, appropriate amount of white pepper, appropriate amount of salt, appropriate amount of cooking oil.
Steps:1Prepare the beef: Wash the beef and cut it into small pieces for later use. You can choose high-quality lean meats for a better taste.
2.Marited beef: Put the beef in a bowl, add minced ginger and garlic, light soy sauce, cooking wine, a pinch of salt and white pepper, mix well and marinate for about 15 minutes.
3.Stir-fried beef: Pour an appropriate amount of cooking oil into a frying pan, heat until it is 70% hot, add the marinated beef, and stir-fry until it changes color.
4.Add minced garlic: When the beef changes color, add the chopped garlic and continue to stir-fry until fragrant.
5.Seasoning: During the stir-frying process, add light soy sauce to taste, and adjust the amount of salt and white pepper according to personal taste.
6.Stir-fry evenly: Continue to stir-fry evenly so that the beef is evenly coated with garlic flavor and seasoning.
7.Serve on the plate: Wait until the beef is tender and crispy, then turn off the heat, put the garlic beef on the plate, and sprinkle with a little green onion to garnish.
Tips: 1) Cut the beef into small pieces for faster cooking and better taste.
2) When marinating beef, light soy sauce and cooking wine can make the beef more tender and delicious.
3) When stir-frying beef, it is necessary to control the heat to avoid overheating and causing the beef to become old and hard.
4) Garlic can be added in an appropriate amount according to personal taste to add garlic flavor.
IIIBeef brisket stew with tomatoes
Ingredients: 500g beef brisket, 3 tomatoes, 1 onion, 4 cloves of garlic, 1 small piece of ginger, 1 green onion, 2-3 star anise, 2-3 dried chilies, 2 tablespoons cooking wine, 2 tablespoons light soy sauce, 1 tablespoon sugar, appropriate amount of salt, appropriate amount of cooking oil, appropriate amount of water.
Steps:1Handle the brisket: Wash the brisket and cut it into large pieces for later use. If you have time, you can soak the brisket in water for a while to remove the blood and make the meat more tender.
2.Prepare the ingredients: Slice the onion and tomatoes, slice the garlic and ginger, and cut the green onion into pieces for later use.
3.Stir-fry seasoning: Pour an appropriate amount of cooking oil into a frying pan, add star anise, dried chilies, garlic slices and ginger slices and stir-fry until fragrant.
4.Sauté brisket: Add the brisket pieces to the pan and sauté until the surface is slightly browned.
5.Add seasoning: Pour in cooking wine and light soy sauce, stir-fry evenly, and let the brisket evenly coat the seasoning.
6.Stewed tomatoes: Add the chopped onion and tomato cubes and stir-fry for a few moments to bring the water out.
7.Add water and simmer: pour in an appropriate amount of water, the amount of water should not exceed the brisket, bring to a boil over high heat, then turn to low heat and simmer.
8.Seasoning and stewing: Add an appropriate amount of salt and sugar to taste, cover the pot and simmer for 1-2 hours until the brisket is soft and flavorful.
9.Serve: Stew until the brisket is crispy and the soup is thick, sprinkle with green onions as a garnish, and enjoy.
Tips: 1) When stir-frying the brisket, the heat should be moderate to prevent the brisket from getting old.
2) The longer the tomato brisket is stewed, the softer the texture and the more wonderful the taste.
3) You can add the right amount of pepper or other seasonings according to your personal taste to add flavor.
4) Beef brisket stew with tomato can be eaten with rice or pasta, or as a stand-alone dish.
FourthStir-fried beef
Ingredients: 250 grams of beef (lean meat), appropriate amount of ginger, appropriate amount of garlic, appropriate amount of green onion, 1 green and red pepper, 1 tablespoon cooking wine, 2 tablespoons light soy sauce, 1 tablespoon oyster sauce, 1 teaspoon sugar, a little salt, appropriate amount of starch, appropriate amount of cooking oil.
Steps:1Prepare the beef: Wash the beef and cut it into thin slices for later use. Add a little light soy sauce, cooking wine, and starch and marinate for about 15 minutes.
2.Prepare the ingredients: mince the ginger and garlic, cut the green onion into sections, and slice the green and red peppers for later use.
3.Stir-fry beef: Pour an appropriate amount of cooking oil into a frying pan, heat until it is 70% hot, put the marinated beef slices into the pan and fry until it changes color, remove and set aside.
4.Stir-fry seasoning: Pour an appropriate amount of cooking oil into the pot, add green onions, minced ginger and minced garlic and stir-fry until fragrant.
5.Ingredients: Put the green and red pepper slices in a pan and stir-fry for a while.
6.Seasoning and stir-frying: Add the fried beef slices, pour in light soy sauce and oyster sauce, sprinkle with sugar and a little salt, and stir-fry evenly.
7.Thicken and collect the juice: Add an appropriate amount of water starch to the pot to thicken and stir-fry evenly to thicken the soup.
8.Serve on a plate: Finally, put the stir-fried beef on a plate and serve.
Tips: 1) When marinating beef slices, you can add an appropriate amount of starch and light soy sauce to make the beef more tender and delicious.
2) When stir-frying beef slices, the heat should not be too long, so as not to overcook and harden.
3) The addition of green and red peppers can add color and texture, and you can also choose other favorite vegetables according to your personal taste.
In the diet, beef, as a rich protein**, not only provides essential nutrients, but also has advantages that cannot be replaced by other foods. Whether it is the elderly or children, they can supplement protein, enhance physical strength, and promote health by eating beef in moderation. Therefore, in our daily family diet, we might as well add more beef dishes to bring more nutrition and health to our family.