日式减肥食谱.doc

日式蔬菜煮 材料：蒟蒻50公克，竹笋20公克，牛蒡20公克，干香菇4朵，莲藕片20公克，四季豆5条，红萝卜20公克，珊瑚菇10公克，细砂糖1大匙，酱油1/2大匙，昆布柴鱼高汤200。 做法： 1.竹笋、牛蒡、红萝卜均去皮洗净，切块;干香菇洗净泡软;四季豆洗净去老筋后切段;莲藕洗净，去皮切片;蒟蒻洗净;珊瑚菇洗净撕小块;备用。 2.所有材料与调味料放入汤锅中拌匀，以中火煮开后转小火炖煮约20分钟至入味即可。 点评：很多人以为蔬菜煮就是摆所有的蔬菜白灼就行了，其实加入高汤更容易带出食材的鲜味，只要选用低热量少油的高汤即可。 日式荞麦面 材料：荞麦面，山药，绿芥末，葱花，日式七味粉，面酱油。 做法： 1.备锅水滚下荞麦面，煮熟后捞起冰镇，沥干水份备用。 2.小碗里放面酱油下绿芥末、把面放上盘，撒葱花，放山药泥，撒七味粉、然后食用时把荞麦冷面浸入酱汁沾食品尝即可。 点评：荞麦面的营养价值十分丰富，比普通面也更有嚼劲，充当减肥食材就最好不过了。而且加入山药，提升了整个面的减肥指数，还等什么呢，简单又易学 日式山药饭 材料：日本山药1条、1只蛋的蛋清、木鱼花水50cc、滑子菇(或用其他小菇代替)适量、木鱼花适量、日式酱油35滴、葱花小量、芥末小量。 做法： 1.把山药去皮，然后放在磨碗里磨出约40g的山药糊。把蛋清和木鱼花水倒进山药糊里，再加进几滴酱油调味。 2.用筷子把调好味的山药糊打匀，把适量木鱼花放进平底锅里略为加热。 3.盛一碗煮好的米饭，把山药糊浇在饭面。 4.把滑子菇、木鱼花、葱花、芥末等铺好，还可以再加1只小鹌鹑蛋。 点评：山药饭100克才79卡路里，可谓低卡又健康。日式的做法更让其卖相美观，搭配得宜，深受青少年的喜欢。 寿司卷 材料：鸡蛋50g、烤海苔2.5g、黄瓜50g、太仓肉松20g、玉米粒30g、粳米饭(蒸)200g、胡萝卜30g、香油4g、黑芝麻籽4g 做法： 1.煎鸡蛋，等到凉了再切条。红萝卜要切成丝，放香油小炒。火腿切成一条一条，然后小炒，不需要放油。把黄瓜洗干净，切成一半，然后把芯掏干净，之后切成一条一条的。把黄瓜条腌在盐水里面大约20分钟。 2.把做好的米饭，放几滴香油，放些芝麻，玉米粒搅和均匀。 3.把准备好的紫菜，放到竹签上面(上面留2厘米空间)，然后把米饭平铺在上面，要占3/2面积。 4.把准备好的材料放在4/3位置;材料可以多放你喜欢吃的，比如蔬菜类。按着卷帘把寿司卷起来。卷到头时用米饭粒糊上即可。 点评：寿司虽然流行了很久，但却却就是日菜中的典型，而且在这道寿司卷中，每100克只有120卡，和小朋友一起动手做更能培养亲子感情呢。Japanese boiled vegetableMaterials: 50 grams of konjac, bamboo shoots 20 grams, 20 grams of burdock, dry mushrooms 4, lotus 20 grams, sauteed green beans 5, carrot 20 grams, coral /post/52.html mushrooms 10 grams, sugar 1 tablespoons soy sauce, 1/2 tbsp bonito soup broth 200, kelp.Practice:1 bamboo shoots, burdock, carrot is peeled, diced; dry mushrooms sauteed green beans washed soaked; wash off the old bars after cutting; lotus root washed, peeled and sliced; konjac cleaning; coral mushrooms clean tear small pieces; spare.2 of all materials and seasonings stir into the pot, with the fire boil turn a small fire simmer for about 20 minutes until done.Comments: many people think that vegetables cooked is put all the vegetables boiled on the line, in fact, add broth more easily with food flavor, as long as the choice of less oil low-calorie soup can.Japanese sobaMaterials: buckwheat flour, yam, green mustard, chopped green onion, Japanese seven flavor powder, flour paste oil.Practice:1 Preparation of boiler water rolling down the buckwheat noodles, cooked remove iced, drain backup.2 put a small bowl of soy sauce, green mustard to put on the plate, sprinkle chopped green onion, put yam mud, and seven flavor powder, then the buckwheat noodles dipped in sauce to eat with the food taste can be.Comments: buckwheat surface is rich in nutrients, than ordinary surface and more chewy, acts as a weight loss food is best. The addition of yam, the upgrading of the entire surface of weight index, what are you waiting for, simple and easy to learnJapanese yam and riceMaterials: Japanese yam 1, 1 eggs, fish, egg white 50cc, nameko (or other small mushroom instead) amount, Muyu flower amount, Japanese soy sauce, chopped green onion, mustard, 35 drops a small amount.Practice:The 1 yam peeled, and then grind yam paste about 40g in the grinding bowl. The egg white and Muyu water poured into the yam paste, add a few drops of soy sauce.2 use chopsticks to yam paste taste good tune to the beat, the amount of fish flowers in a saucepan slightly heating.3 a bowl of cooked steamed rice, put yam paste pouring in rice.4 the slider mushroom, fish, green onion, mustard, flower shop, also can add 1 little quail egg.Comments: yam, rice 100 grams of only 79 calories, is a low-calorie and health. Japanese practice makes its appearance is beautiful, mix properly, by the young people of love.Sushi rollMaterials: egg 50g, roasted seaweed, cucumber, dried meat floss 2.5G 50g Taicang 20g 30g, corn, rice steamed rice (steamed) 200g, carrot 30g, sesame oil, black sesame seed 4G 4GPractice:1 fried egg, until cold cut. Carrot to shred, put sesame oil stir-fry. Ham cut into strips, and then fry, need not put oil. Wash the cucumber, cut in half, and then the core out clean, cut into strips after. The cucumber salt in the salt water for about 20 minutes.2 put the steamed rice, put a few drops of sesame oil, put some sesame, corn evenly.3 prepared seaweed, put bamboo sticks above (top left 2 cm space), and then put the steamed rice flat above, occupied 3/2 area.4 the prepared material is placed in the 4/3 position; material can let you like to eat vegetables, such as. According to rolling roll sushi. At the end of roll with steamed rice