During fat loss, choosing low-fat and high-protein foods is very important to maintain a healthy body. Refreshing and greasy foods can help reduce greasy feelings, enhance satiety, and avoid excess calorie intake. Like some scraping rape foods, they are rich in fiber and vitamins, which can not only remove excess fat from the body, but also promote digestion and reduce food retention in the body. Foods that are low in lipoprotein will not only help provide the nutrients your body needs, but also ensure that you don't lose muscle mass in the process of losing fat.

1. Garlic and broccoli

Ingredients: 4 grams of broccoli, 0 cloves of garlic, appropriate amount of cooking oil, appropriate amount of salt, appropriate amount of chicken essence (optional), appropriate amount of water

Steps:

1. Prepare the broccoli: Wash the broccoli and cut it into small florets. It can be torn by hand or cut into small pieces of appropriate size with a knife. To make broccoli easier to taste, the stems can be cut into thin slices.

3. Blanch: Add enough water to the pan and add a pinch of salt and a few drops of oil (this will keep the broccoli green). Once the water is boiling, blanch the broccoli in a pot for about 0-0 minutes until the broccoli changes color and softens slightly. Remove and soak in cold water to preserve the crispness and color of the broccoli.

3. Prepare minced garlic: After peeling the garlic, chop it with a knife. The minced garlic should be finely chopped to release the garlic aroma.

4. Stir-fry minced garlic: Add an appropriate amount of cooking oil to the pan, add the minced garlic when the oil is hot, and stir-fry over medium-low heat. Stir-fry until the minced garlic is slightly yellow and fragrant.

5. Seasoning: When stir-frying minced garlic, add a pinch of salt and continue to stir-fry for a few seconds after seasoning. If you like a more delicious taste, you can add an appropriate amount of chicken essence.

6. Add the broccoli: Add the blanched broccoli to the pan and stir-fry with the minced garlic, making sure each broccoli is covered in minced garlic and seasonings.

3. Stir-fry until flavorful: Continue to stir-fry for 0-0 minutes to allow the broccoli to fully absorb the aroma of the minced garlic and make it more flavorful. You can add a little water to avoid stir-frying.

8. Remove from the pan and serve: After the broccoli is cooked, quickly remove it and serve on a plate.

Tips:

(1) Don't blanch for too long to keep the broccoli crisp and green. Blanching for too long can cause broccoli to lose its nutrients and taste.

(2) When stir-frying minced garlic, use low heat to avoid scorching the minced garlic and affecting the taste.

(3) If you like a richer flavor, you can add some dried chili peppers or soy sauce to the minced garlic for seasoning.

2. Stir-fry rape

Ingredients: 2 grams of rape, 0 cloves of garlic, appropriate amount of cooking oil, appropriate amount of salt, appropriate amount of chicken essence (optional), appropriate amount of water

Steps:

1. Prepare the rape: Cut off the roots of the rape and pick the fresh rape. Wash the rape in clean water to make sure there is no sediment. If the rape is large, you can cut the rape into segments according to your personal preference.

2. Prepare minced garlic: After peeling the garlic, cut it into thin slices or chop it into minced garlic. If you like garlic to have a stronger aroma, you can cut more garlic in moderation.

2. Blanch: Add enough water to the pot, add a little salt (to keep the rape green), and when the water is boiling, add the rape to blanch. The blanching time is controlled at 0-0 minutes, and the rape can be removed when it is seen to change color and soften.

4. Soak in cold water: Soak the blanched rape in cold water for a few minutes to keep it tender and green. Drain and set aside.

5. Heat the pan with cold oil: Add an appropriate amount of cooking oil to the pan, add garlic slices or minced garlic after the oil is hot, stir-fry over low heat to bring out the garlic fragrance.

6. Stir-fry the rape: Put the blanched and drained rape into a pot and stir-fry evenly. Stir-fry until the rape evenly absorbs the garlic aroma, and when the rape becomes soft, add an appropriate amount of salt to taste.

7. Add Essence of Chicken (optional): If you like it to be more delicious, you can add an appropriate amount of Essence of Chicken and stir-fry evenly. Adjust the amount of salt to your taste.

8. Remove from the pan and serve on the plate: After the rape is cooked soft and the taste is even, it can be removed from the pan and put on the plate.

Tips:

(2) Don't blanch for too long, 0-0 minutes, so as not to get old and lose the tender taste.

(2) Add a little salt and oil when blanching, which can help maintain the color and tenderness of rapeseed.

(3) The heat should not be too large when frying rape, so as not to fry the rape and affect the taste.

3. Kelp tofu soup

Ingredients: Appropriate amount of dried kelp (about 2 grams), 0 pieces of soft tofu, 0-0 dried shiitake mushrooms (optional), 0 green onions, 0 slices of ginger, appropriate amount of soy sauce, appropriate amount of salt, appropriate amount of cooking oil, appropriate amount of water, appropriate amount of chicken essence or monosodium glutamate (optional).

Steps:

30. Prepare the kelp: Soak the dried kelp in water for about 0-0 minutes. After soaking softly, cut into suitable segments for later use. If you use fresh kelp, you can skip the soaking step and cut it into sections.

2. Cut the tofu: Cut the tofu into pieces. The size of the block can be cut into large or small pieces according to personal preference.

3. Prepare shiitake mushrooms: If using dried shiitake mushrooms, soak them until soft and cut them into slices. If you use fresh shiitake mushrooms, you can also slice them and set aside.

4. Slice the ginger and shallots: Slice the ginger and cut the shallots into sections. Green onion and ginger are the key to enhancing the flavor, so you can prepare a little more.

5. Stir-fry chives and ginger: Add an appropriate amount of cooking oil to the pot, heat it, add the sliced ginger and green onions, and stir-fry until fragrant.

6. Add water to a boil: Add plenty of water, then add the kelp and shiitake mushroom slices (if using). Bring to a boil over high heat and skim off the foam.

10. Add tofu and seasoning: Once the soup is boiling, add the tofu cubes and add the appropriate amount of soy sauce. Simmer for 0-0 minutes to allow the kelp and tofu to absorb the flavor. Add an appropriate amount of salt according to taste, and finally add chicken essence or monosodium glutamate to enhance the freshness.

8. Finish cooking: Cook until the soup is delicious and the kelp and tofu are cooked through, then turn off the heat. Serve the soup and garnish with a little chopped green onion and the soup is done.

Tips:

(30) The soaking time of kombu may vary depending on the thickness and type of dried kombu. It is recommended to soak for at least 0 minutes until the kelp is completely soft.

(2) Tofu choice: Tender tofu is easier to absorb than old tofu, and the soup will be smoother and tenderer. If you like tofu to be more elastic, you can choose old tofu.

(3) Adjust the soup taste: If you like the soup to be stronger, you can add an appropriate amount of broth or bone broth instead of water, and the soup will be more delicious.

Fourth, fried fungus with celery

Ingredients: 2 grams of fresh celery, appropriate amount of dried fungus (about 0 grams), 0 carrots (optional), 0 cloves of garlic, appropriate amount of cooking oil, appropriate amount of soy sauce, appropriate amount of salt, appropriate amount of chicken essence (optional), appropriate amount of cooking wine, appropriate amount of white pepper powder

Steps:

30. Prepare the ingredients: Soak the dried fungus in water for about 0-0 minutes. After soaking, cut the fungus into small pieces for later use. Remove the leaves of the celery, wash it and cut it into sections. Peel the carrots and cut them into thin strips or slices (shape can be adjusted to personal preference).

2. Prepare minced garlic: Peel the garlic and cut it into minced garlic for later use.

2. Blanch the fungus and carrots: After the fungus is soaked, blanch it in boiling water for 0-0 minutes, remove and drain the water for later use. Carrots can be fried directly if they are thinly sliced, or slightly blanched if they are shredded so that they can be cooked more quickly.

3. Stir-fry celery: Add an appropriate amount of cooking oil to the pan, add the chopped celery segments after heating, and stir-fry over medium heat for 0-0 minutes. Sauté the celery until it breaks to maintain a crisp texture.

5. Sauté minced garlic: Put the minced garlic in the pan and continue stir-frying until the minced garlic is fragrant.

6. Add the fungus and carrots: Then add the blanched fungus and shredded carrots and stir-fry together.

3. Seasoning: Add an appropriate amount of soy sauce, cooking wine, salt, chicken essence, white pepper and other seasonings, stir-fry evenly, and continue to stir-fry for 0-0 minutes until all the ingredients are cooked thoroughly and flavored.

Serve on the plate: Stir-fry all the ingredients well, and after the soup is dry, you can remove from the pot and serve on the plate.

Tips:

(1) Fungus soaking time: When soaking dry fungus, it is recommended to choose fungus with moderate soaking time, so that the taste is better. If the soaking time is too long, the fungus is easy to become too soft, which affects the taste.

(2) Celery fried until broken: Celery is most suitable to be fried until it is broken, so that the taste is crisp and tender, if it is fried for too long, the nutrients of the celery will be lost, and the taste will become soft.

(3) Carrot cutting method: Carrots can be shredded or sliced, if you like the soft taste of carrots, it is recommended to cut them into thin slices and stir-fry. If you prefer a crunchy texture, it is recommended to cut it into shreds.

Fat loss doesn't mean starving, but learning to eat scientifically. By choosing the right ingredients, we can make our plates more colorful, satisfying both the taste buds and the help to lose weight. Eating light, low-fat, protein- and fiber-rich foods will not only help you lose fat, but also boost your body's metabolism and help you transition to a healthy lifestyle with ease. Remember, the purpose of eating during the fat loss period is to make the body healthier, not a temporary restriction and pressure, and a reasonable diet and moderate exercise can bring the desired results.

Proofread by Zhuang Wu