Make your own nutritious low-fat meals! The amazing "chicken" and "garlic" are delicious and low in calories

Garlic fried chicken fillet with carrots, cabbage and soft-boiled egg

The chicken breast with a lot of minced garlic is full of garlic flavor when fried, which is May's signature chicken breast dish. Paired with home-cooked fried cabbage and soft-boiled eggs, it’s the most affordable and satisfying!

Nutritional value: calories 497.2 calories, protein 52.4g, carbohydrates 56.2g, dietary fiber 7.4g, fat 6.9g.

Ingredients: 1 piece of chicken breast (150g), 1/4 cabbage, 1/3 carrot, 1 egg, 1-2 cloves of garlic, 40g brown rice.

Marinade: appropriate amount of salt, appropriate amount of black pepper, and a large amount of minced garlic.

Seasoning: 1 small chili pepper, appropriate amount of salt, appropriate amount of rice wine.

Soft-boiled egg marinade: 100cc soy sauce, 80cc rice wine, 50cc mirin, 1-2 cloves of garlic, 1-2 slices of ginger, 1/2 bowl of water.

Prepare:

1. Wash and dry the chicken breast, cut into strips, add marinade and let stand for 20 minutes.

2. Peel off the old leaves and damaged parts of the cabbage, wash the leaves and cut them into pieces.

【May's Tip】 Cabbage can also be torn into small pieces by hand to better preserve the fiber and taste.

3. Cut carrot into 2mm thin slices and then cut in half; flatten garlic; cut chili pepper into small sections.

4. Wash the brown rice. The ratio of rice to water in the inner pot is 1:1.1, and 1 cup of water is placed in the outer pot. After steaming in the rice cooker for about 40 minutes, take out a bowl and set aside.

practice:

1. Pour a little oil into a frying pan, heat it over medium-low heat and fry the chicken breast for 2 minutes on each side until golden brown. Stir-fry until the meat is cooked and serve.

2. Pour a little more oil into the same pot, heat the pot over medium heat, add garlic and carrot, stir-fry until soft, then add cabbage, add rice wine, cover the pot and simmer for 20 to 30 seconds. When cooked, add appropriate amount of salt to season, stir-fry quickly, remove from the pot and serve. Done!

3. To make soft-boiled eggs: prepare a pot of water, put the eggs in and boil over medium-high heat, add 1 teaspoon of salt (not included in the amount), and after the water boils for 6 to 8 minutes, take out the eggs, soak them in ice water to cool, peel them, and then soak them in the soft-boiled egg marinade. Refrigerate and let them stand for several hours to overnight.

【May's Tip】 Boil the eggs for 6 to 7 minutes if you want them half-cooked, and 8 to 10 minutes if you want them fully cooked. The salt is added so that if the eggshell cracks, the salt can coagulate the protein. You can cook a large amount of soft-boiled eggs at one time, but they must be eaten within 3 to 4 days.

4. Put all the ingredients in bowls and place on plates. Done.

Foodie May said: Garlic is not only delicious, but also has many benefits for the body. It can enhance immunity and protect against cardiovascular diseases!

This article is excerpted from Ruili Beauty International Media "May Power Body! A Complete Guide to Gaining Muscle and Losing Fat: A Bowl of Food for Fitness╳Fat Burning Bodyweight Exercise (with Exercise Demonstration QR Code)" by May (Liu Yuhan)