Recipe: Oily "green leafy vegetables"

Home Cooking Recipe: Oily

Notes:

What method did you use when making vegetables? Is it fried? Is it cooked? Is it steamed? Is it stewed? The nutrient preservation rate is particularly high, the operation is simple, the taste is very delicious, and the raw materials are not picky. It does not produce soot, does not pollute the kitchen and does not hurt the skin... What kind of cooking method is the multi-functional champion? Well, of course, Teacher Fan recommended the "oil cooking" for several years. However, this is just a common name for this cooking method. Its regular name may be called “water and oil stir-fry” more accurately. The so-called "steaming of water and oil" sounds very troublesome. In fact, it summarizes several characteristics of this cooking method: 1 It has a frying operation, but it is different from cooking. In fact, it uses "boiling water + a small amount of oil" to replace a lot of cooking oil. Put the dish in a small bowl of boiling oil and water mixture and stir fry, in fact, replace most of the cooking oil with boiling water, so that less oil is cooked. 2 It has a cooking operation, but it is different from cooking. Cooking vegetables requires a lot of water, and you have not had all the ingredients. This kind of "water and oil stir-fry" only needs a small bowl of water, even half a bowl of water can be. Replacing a large amount of water with a small amount of oiled water can avoid the large loss of water-soluble nutrients, and can make the vegetable fiber absorb oil and soften and improve the taste. 3 It has the factors of frying and boiling, but it combines the advantages of steamed vegetables. Because after putting the vegetables and turning them over, you need to cover them for half a minute to 1 minute. This process allows steam to penetrate the ingredients and accelerate the rate of ripening. The strong penetration of hot steam allows the inside of the ingredients to mature quickly without letting the flavor and nutrients inside the ingredients run into the cooking water to preserve the deliciousness of the vegetables. 4 It has a simmering process, but it is also different from the stew, because it only simmers for half a minute to 1 minute (if it is a cooked or large piece of food, it can extend the time), then open the lid, medium heat Turn for another 1 minute, let the water evaporate properly, then turn off the heat quickly, and the cooking time is short. In this way, the finished dish looks no different from the stir-fry, and there is only a little soup in the plate. Long-term sputum will make the leaves turn yellow, and the loss of carotenoids is more serious. In short, the benefits of this "oily water" are huge - it is less oily than cooking, less water than cooking, faster than steamed, shorter than stew. It can be said that it combines the advantages of various cooking methods. According to our laboratory's measurement, spinach, kale and other dishes, when using the "oily water stir-fry" operation method, the vitamin C preservation rate is significantly higher than the boiled and scalded method (only can save 40% ~ 60% vitamins C). Our special finding is: put a small amount of oil in the water, then add the dish to cook, can effectively protect vitamin C. If the salt is first added to the water, it will significantly increase the loss of vitamin C. Also use 100 grams of water to cook 100 grams of spinach. The best way to preserve nutrients is to add 2.5 grams of oil to the water, cook for 2 minutes, add salt after the pan, and serve with the soup. In this way, the vitamin C preservation rate of spinach is as high as 96%! While boiling in a large amount of water, put the dish into it, and then fish it out and throw away the boiled water, the vitamin C preservation rate is only about 50%. Don't say that spinach contains a lot of oxalic acid, winter dark green spinach, and tender little spinach, really not so much oxalic acid. If you use your tongue to identify it, you will know. Without a lot of water, nutrition is better preserved. At the same time, the fat content of the finished green leafy vegetables in this cooking method is only 2.5%, and we have investigated that the fat content of the fried green leafy vegetables in restaurants and households is often above 6%, and some of the vegetables are simply soaked in oil. More fat is added, and you can get more than 20 grams of fat when you eat 200 grams of food. (The above introduction, from Fan Zhihong's Weibo)

Ingredients:

Steps:

  1. Home Cooking Recipe: Put the boiled egg in the main pot into the shell, and break it at 3 seconds.

    Put the boiled egg in the main pot into the shell, and break it at 3 seconds.

  2. Home Cooking Recipe: It’s purple sauce.

    It’s purple sauce.

  3. Home Cooking Recipe: Scallops or seaweed (in fact, seaweed and fresh and delicious), warm water in advance.

    Scallops or seaweed (in fact, seaweed and fresh and delicious), warm water in advance.

  4. Home Cooking Recipe: Add sesame oil, crab-flavored mushrooms, scallops, 140 grams of water. 7 minutes 120 degrees reverse speed small spoon.

    Add sesame oil, crab-flavored mushrooms, scallops, 140 grams of water. 7 minutes 120 degrees reverse speed small spoon.

  5. Home Cooking Recipe: The music sounds, put into the cut small rapeseed, salt (if the green leaf vegetable stalk is hard, cut the stalk to the pot 2 minutes in advance), 1.5 minutes cooking key reverse speed spoon (if it is spinach 1 Minutes is enough)

    The music sounds, put into the cut small rapeseed, salt (if the green leaf vegetable stalk is hard, cut the stalk to the pot 2 minutes in advance), 1.5 minutes cooking key reverse speed spoon (if it is spinach 1 Minutes is enough)

  6. Home Cooking Recipe: Go out and eat! The soup is also delicious! (Wei C has 96% preservation! If boiled only 50%)

    Go out and eat! The soup is also delicious! (Wei C has 96% preservation! If boiled only 50%)

Tips:

All green leafy dishes are OK! Adjust the last time according to the condition of the leaves.


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