Five low-fat home-style dishes including stir-fried bok choy with tofu and casserole with dried bean curd.

Goji berries, rapeseed, and tofu

raw material

500g rapeseed hearts, 300g tofu, 10g goji berries

350g chicken stock, 10g sesame oil, 2g MSG, 5g chopped scallions, 6g minced ginger, 5g salt

Production method

1. Make a cross-shaped cut at the top of the rapeseed root with a knife, wash it, and cut the tofu into large pieces about 5 cm long.

2. Blanch the tofu cubes in salted hot water for 2 minutes, then remove and set aside. Blanch the bok choy as well, then arrange it on a plate with the leaves facing outwards and the roots facing inwards.

3. Pour chicken broth into a clean pot, add minced ginger, salt and MSG, then add the tofu to the pot to marinate. After 3 minutes, remove the tofu, drain the broth, and arrange it on a plate with the bok choy.

4. Thicken the sauce with chopped green onions, goji berries, sesame oil, and cornstarch, then pour it over the bok choy and tofu in the dish. It is ready to eat.

Rapeseed is cool in nature and pungent in taste, and has the effects of promoting blood circulation, removing blood stasis, and reducing swelling. Rapeseed is rich in plant protein, making it a good vegetable choice for those with weak constitutions. Tofu is cool in nature and sweet in taste, and has the effects of invigorating qi, harmonizing the middle jiao (spleen and stomach), promoting body fluid production, moisturizing dryness, clearing heat, and detoxifying. This dish has a light flavor, refreshing color, and also has whitening and weight-loss functions, making it a great everyday dish for weight loss.

Casserole-cooked tofu skin

raw material

250g dried bean curd sticks, 150g bok choy, 30g dried shrimp

30g ham slices, 30g wood ear mushrooms, 250g vegetable oil

5g sesame oil, 2g scallions, 2g ginger, 3g salt

2 grams of Sichuan peppercorns and 2 grams of MSG

Production method

1. Soak the wood ear mushrooms in warm water to soften them and remove impurities. Soak the dried bean curd sticks in boiling water to soften them and cut them into 3 cm sections. Wash the bok choy and cut it in half from the root.

2. Heat oil in a pan, sauté scallions until fragrant, then remove the scallions and ginger. Add chicken broth and other ingredients and bring to a boil. Pour into a clay pot.

3. Place the dried bean curd sticks in a clay pot and cook for half an hour. Add MSG to taste.

4. Briefly stir-fry the bok choy in the pot, then transfer it to a casserole dish to stew. It's ready to eat after a short while.

Health benefits

Tofu skin is made from soybeans. Soybeans are neutral in nature and sweet in taste, and have the effects of clearing heat and detoxifying, promoting urination and defecation, and relieving abdominal distension. They are suitable for symptoms such as heat accumulation in the stomach, ascites, and difficulty urinating. This dish has a light and delicious flavor, an appealing bright green color, and is almost vegetarian, making it an ideal dish for weight loss and health maintenance.

Health Stories

A beard, a healthy body, and an upright conscience; these are the three hopes I have for you.

There are these three things.

-Shakespeare

Green Bean Squid

raw material

100g green peas, 100g cuttlefish slices, 30g vegetable oil

3g salt, 2g MSG, 5g Shaoxing wine, 20g starch

2 large bowls of broth

Production method

1. Blanch the green beans in boiling water, then remove them and soak them in cold water to cool them down, so that they retain their bright green color.

2. Wash the squid slices, remove any impurities, and cut them into small pieces for later use.

3. Heat the oil in a pan, add chicken broth, salt, and Shaoxing wine, then add green beans and squid and bring to a boil.

4. Add MSG, thicken with cornstarch slurry, and then plate and serve.

Health benefits

Green peas are neutral in nature and sweet in taste, possessing the effects of clearing heat and detoxifying, promoting urination and defecation, and relieving abdominal distension. They are suitable for symptoms such as heat accumulation in the stomach, ascites, and difficulty urinating. Cuttlefish are shallow-sea fish, rich in nutrients. In this dish, the cuttlefish is white in color, each piece resembling a pearl, while the green peas are bright green and delicious, with a savory and fresh flavor. This is a food that should be eaten regularly when controlling weight.

Rice wine stewed chicken

raw material

40g sweet rice wine, 500g young chicken, 25g onion, 25g meat broth, 25g ginger, 5g sesame oil

3 grams of soy sauce and 3 grams of salt

Production method

1. Remove the feathers, skin, and impurities from the young chicken, keeping the chicken meat, gizzard, and liver. Wash and chop them into small pieces for later use.

2. Place rice wine and other prepared ingredients in a clay pot, add chicken pieces, gizzards, and livers, and simmer over low heat for about half an hour.

3. Once the sauce has reduced, add sesame oil and serve.

Health benefits

Chicken is warm in nature and sweet in taste, possessing the effects of warming the middle energizer, replenishing qi, nourishing essence and marrow. It is suitable for symptoms such as weakness and emaciation, poor appetite due to spleen deficiency, diarrhea, dysentery, thirst and edema, frequent urination, metrorrhagia and leukorrhea, insufficient lactation after childbirth, and weakness after overexertion. Stewing young chicken with rice wine maximizes the nutritional value of the young chicken while removing the fat from the meat, making it a uniquely flavorful and effective weight-loss and health-promoting dish.

Health Stories

Healthy people are unaware of their health; only the sick understand health.

-Carlyle

Braised Shrimp

raw material

25g shrimp, 25g peanut oil, 3g salt

5g cooking wine, 5g white sugar, 15g scallions, 15g ginger, 25g garlic sprouts, 3g sesame oil

Production method

1. Remove impurities from the prawns and make them into prawn balls. Cut each prawn ball in half with one stroke. Wash the garlic sprouts and cut them into 3 cm long sections.

2. Heat peanut oil in a pan, add prawns, scallions, and ginger, stir-fry for a few seconds, and remove the prawns when they change color. Drain the oil.

3. Add the other ingredients to the chicken broth, bring to a boil over high heat, then add the prawns, cover and simmer for 5 minutes.

4. When the sauce has almost reduced, add the garlic sprouts, drizzle with sesame oil, and it's ready to eat.

Health benefits

The main ingredient of this dish, shrimp, is warm in nature and sweet in taste. It contains protein, fat, carbohydrates, calcium, phosphorus, iron, vitamins (A, B₁, B₂), nicotinic acid, and other components, and is believed to have kidney-tonifying and aphrodisiac effects, as well as promoting lactation. This dish retains the delicious flavor of shrimp while containing very little fat, making it a practical weight-loss and health-promoting food.