4 light lunch boxes to make yourself to avoid fat and eat healthily

Modern people always eat out for three meals a day, and their diet is becoming more and more heavy, always with oily, sweet, salty and spicy food. In addition, the intake of dietary fiber is seriously insufficient, and they unknowingly eat "diseases" and cause metabolic syndrome, obesity, cardiovascular disease and various chronic diseases. Nutritionists believe that nutritionally balanced light meals meet the demands of low-calorie health. With the use of ingenuity, everyone can become a "Chef" in the light meal cooking world and eat healthily and deliciously.

Light meals emphasize balanced nutrition and reduce processed foods

Zeng Huijun, a nutritionist at Miaoli Daqian Hospital, said that the term "light food" originated in Japan. At first, it referred to food that was small in portion and easy to fill you up. Later, it was gradually expanded to include food that is low in oil, sugar, and salt and high in fiber and nutrition, which is the "three lows and two highs" principle. It emphasizes returning to the original flavor of ingredients and reducing the consumption of processed products. Therefore, the meaning of modern healthy light food is not only to be "light" in calories, but also to be nutritionally balanced.

The infrastructure of healthy light meals is based on a balanced diet. The ingredients are natural and rich in variety to achieve the goal of being delicious and healthy. The staple food should be mainly high-fiber whole grains and root vegetables. The basic beans, fish, meat and eggs should comply with the recommended intake of the new dietary guidelines. It is better to have a variety of vegetables and fruits. When cooking, the use of processed products should be reduced to comply with the principle of "three lows and two highs".

In order to promote light meals, Daqian Hospital held a "Light Meal Creative Competition". Participants were required to skillfully match 2 kinds of vegetables, 1 kind of meat, 1 staple food and 1 fruit, and use various cooking methods to improve the deliciousness of the dishes, reduce calories and promote health. After a fierce battle among chefs for light meals, the top three winners and their cooking recipes were finally announced. Let those who want to try DIY light meals come and "smell the fragrance"!

[First place: Chicken drumstick roll bento]

• Creator: Lai Shuchun

• Ingredients: half a boneless chicken leg, about half a bowl of cauliflower and carrots, 3 slices of garlic, 1 teaspoon of olive oil, a little salt, 4 to 5 slices of yellow and red peppers, 4 or 5 slices of corn shoots and sweet peas, 1 bowl of ten-grain rice, appropriate amount of white sesame seeds, and appropriate amount of fresh fruit.

• practice:

  1. Wrap a little wolfberry in the chicken thighs, roll them up, steam them in an electric cooker, and slice them when they are cool.

  2. Use a little olive oil to fry the garlic slices, add cauliflower and carrots, stir-fry, and add a little salt.

  3. After the water boils, add sweet beans, red and yellow peppers, blanch the corn shoots, remove from the water, and season with a little salt and sesame oil.

  4. Place the dishes in the lunch box.

  5. Sprinkle white sesame seeds on the ten-grain rice to enhance the aroma.

【Second place: Nori bento】

• Creator: Lin Jue/Yang Zhenling Chen Yiwen

• Ingredients: several sheets of seaweed, 1/4 bowl of rice, some vinegar, 2 king oyster mushrooms, half a carrot, half a cucumber, 1 bowl of minced pork, some green onions, 1 sweet persimmon.

• practice:

  1. Mix the cold rice with vinegar, spread it on the nori sheet, place carrot and cucumber strips on it, roll it up and slice it.

  2. Add chopped green onion and appropriate amount of salt to the minced pork and mix well. Add appropriate amount of flour to increase the viscosity and shape into meatballs.

  3. After heating the pan, add a small amount of oil, put the meatballs into the pan, fry until golden brown, then remove from the pan.

  4. After blanching the carrots and king oyster mushrooms, sprinkle with appropriate amount of salt.

  5. Place sushi, pork meatballs, and vegetables in a bento box.

【Third place: Homemade light lunch】

• Creator: Wu Wanrong/Chen Weijun

• Ingredients: 1 bowl of whole grain rice, 500g braised pork, 500g pumpkin, 1 egg, 1 teaspoon of sweet peas, a little corn, 4 to 5 slices of carrots, 4 to 5 slices of mushrooms, 200g shrimps, and appropriate amounts of kiwi and oranges.

• practice:

  1. Add appropriate amount of soy sauce, water and spice bag to the pork and put it into the rice cooker to braise.

  2. After the pumpkin is shredded, add appropriate amount of salt, coriander, flour and egg liquid, put it in a frying pan and fry until golden brown.

  3. Add corn, carrots, mushrooms and shrimps to the sweet beans and stir-fry. Add appropriate amount of salt.

【Third place: Saury bento】

• Creator: Guo Shanjiao

• Ingredients: 50g cauliflower, 50g red and yellow peppers, 1 saury, 1 egg, half an onion, 1 bowl of mung beans and coix seeds, 1/4 papaya.

• practice:

  1. Add cauliflower, red pepper and yellow pepper into water and blanch until cooked. After removing from heat, add appropriate amount of salt and mix well.

  2. Sprinkle some salt on the saury and bake in the oven.

  3. Pour a small amount of oil into the pot, add onion shreds and stir-fry. When the onions are soft, pour in egg liquid and salt and stir-fry.

  4. Put the mung beans and coix seeds that have been soaked overnight into the rice cooker and steam them until cooked.

(http://www.top1health.com/Article/261/15083)