减肥晚餐食谱？英文双语对照

星期一：鸡肉沙拉+酸奶

鸡肉比起猪肉、牛肉等肉类，明显具有低脂低热的特点，肉质也更爽口香嫩。采用任何烹饪方法、与多种辅料搭配都能制作出美味菜肴，且营养丰富，几乎可以成为减肥者摄取动物性蛋白质的首选食物。酸奶则能促进消化，是通便的食物。

材料：鸡脯肉，火腿，胡萝卜，各类蔬菜，盐，料酒，胡椒粉，香油，生抽，甜味沙拉酱。

做法：

1.胡萝卜洗净后去皮切末；火腿切末。将鸡脯肉洗净，剁成泥状，放入容器内，加入盐，料酒，生抽，香油，胡椒粉，胡萝卜末，火腿末，搅拌均匀，放在一边腌渍一会备用。

2.取一小块搅拌好的鸡肉茸，在表面裹一层面包糠。将处理好的鸡块放入平底锅中，用炒菜量的油小火略煎就可以了。

3.再将蔬菜跟鸡块一起装盘，吃的时候蘸甜味沙拉酱一同食用。胡萝卜可以提前焯一下再吃，焯的时候水里放些盐和食用油。

星期二：海鲜冬瓜汤+糙米饭

虾、蟹、贝类等海产品不仅热量低，而且富含各种维生素和矿物质，能促进消化吸收。冬瓜利尿，能排清体内多余水分。糙米富含膳食纤维，有利于润肠通便。

材料：鲜虾、海虹、花蛤、冬瓜、葱姜、香菜、盐、鸡精、香油。

做法：

1.所有材料洗净。冬瓜去皮去籽切成块。葱、香菜切段，姜切丝。

2.锅里放入清水、葱段、姜丝烧开，分别下海虹、花蛤汆至开口捞出；再将鲜虾入锅汆至虾身弯曲，虾壳变红后捞出。

3.将锅中的汤汁过滤后再重新放入锅中，加入冬瓜块炖煮约10分钟左右至冬瓜酥软。

4.将汆烫过的鲜虾、海虹、花蛤放入冬瓜汤里，调入盐和鸡精；煮开后滴入香油，撒上香菜段即可。

星期三：青菜玉米面小饼+红薯粥

玉米面、红薯富含粗纤维，可以清理大肠，排清体内堆积毒素，而且热量不高，是减肥MM的不二之选。

材料：玉米面140克、黄豆面50克、面粉50克、鸡蛋1个、青菜叶适量、小香肠1～2根、胡萝卜小半根、清水适量、盐1小匙。

做法：

1.将三种面的分量称好，然后混合均匀。将青菜洗净切末，胡萝卜去皮切末或是小丁，小香肠切片。

2.将切好的青菜末，胡萝卜碎，香肠片倒入混合好的玉米面中，打入一个鸡蛋，加入少许的盐，混合均匀，根据需要逐渐的加入清水，和成混合面团。

3.平底锅烧热，加入薄薄一层油，用勺子取一小撮面团，放入锅中压扁成圆饼状，煎至两面金黄取出，依次做完所有即可。

星期四：肉酱焗意粉

意大利面的原料是硬小麦。这种硬小麦既含丰富蛋白质，又含复合碳水化合物。这种碳水化合物在人体内分解缓慢，不会引起血糖迅速升高。所以，选它来减肥最适合了。

材料：意大利面、洋葱、猪肉馅、红黄彩椒、芝士粉、披萨草、大蒜、意大利面酱。

做法：

1.将面放入锅中煮，水中放入少许盐。红黄彩椒切菱形块、蒜切末、洋葱切末、西红柿切末。

2.锅内做橄榄油或黄油煸香蒜末，倒入洋葱末煸炒出香味，放入肉末煸炒肉末，直至肉末煸熟即可。

3.放入西红柿末继续煸炒，直至煸炒出红油，放入披萨草煸炒出香味。

4.倒入意大利面番茄酱继续煸炒，小火控干水份使面酱粘稠，加少许盐、黑胡椒末调味，倒入煮好的意面和彩椒块，煮熟即可出锅装盘，撒上奶酪粉

星期五：南瓜番茄排毒汤+白米饭

南瓜番茄排毒汤含有丰富的维生素和果胶，所以有很好的吸附性，能粘结和消除体内细菌毒素和其他有害物质，起到溶脂消脂、排毒解毒的作用。常喝还可以调理肠胃，因为它的纤维质丰富，有助排出体内废物，促进红细胞的生成，有助于胃液对脂肪及蛋白质的消化。

材料：小番茄300克、小南瓜1个、红萝卜1根、富士苹果一个、清水800克、蜂蜜1大勺。

做法：

1.南瓜去掉瓜瓤，苹果去皮，胡萝卜分别切成小块备用；

2.南瓜胡萝卜加入足量清水，上火煲煮；

3.沸腾后，转文火煲10分钟；加入苹果大火煮沸；

4.加入小番茄，大火煮沸，最后转文火煲10分钟

星期六：鸡蛋炒饭+紫菜蛋花汤

鸡蛋含有丰富的蛋白质，能提供人体必需热量。鸡蛋黄中含有卵磷脂是一种乳化剂，可使脂肪胆固醇乳化成极小颗粒，从血管排除后为机体所利用。鸡蛋还可以使血液中的高密度脂蛋白增高可保护血管防止硬化。紫菜能润肠通便，有效缓解便秘。

材料：大米250克、鸡蛋2个、青豆50克、玉米粒少许、胡萝卜30克、猪肉末30克、盐适量、酱油适量。

做法：

1.青豆、玉米粒可以用速冻的，取出来泡在清水里，胡萝卜取一小段切丁。

2.鸡蛋打散，下油锅中炒熟划碎，然后盛出。炒锅里倒入少许油，烧热后放入猪肉末炒几下，再放入胡萝卜丁，青豆，玉米粒，酱油一起炒熟，最后加少许盐调味。

3.大米淘洗干净，放入电饭锅中，加适量水，将炒好的鸡蛋和所有蔬菜，肉末一起倒入电饭锅中，按下煮饭档就可以了，建议等开关跳起后5分钟，再将开关按下焖2～3分钟，使锅内多余水分蒸发掉。

星期天：白菜饺子+番茄蘑菇汤

白菜含有大量纤维，能润肠通便。而蘑菇含有大量无机质、维生素及蛋白质等成分，所含的纤维素具有防止便秘、降低血液中胆固醇含量的作用。

材料：西红柿两个、平菇200克、金针菇150克、香菜50克、葱末少许、盐、味精。

做法：

1.热锅凉油爆香葱末后下入一半的西红柿翻炒出汁后下入平菇翻炒至平菇明显变软。

2.锅内加水，煮5分钟。加入金针菇，等锅内水再次开的时候下入另一半的西红柿。

3.等西红柿变软后，加盐、味精。关火加入香菜搅拌一下即可。

一星期晚餐减肥食谱，让你一个星期都吃不腻，减肥的朋友要试一试哦。

On Monday: Chicken salad + yoghurt

Chicken wait for the flesh compared with pork, beef kind, have the characteristic of low fat low heat apparently, the flesh is qualitative also more tastily sweet tender. Use any cuisine as method, tie-in as a variety of complementary makings can make delicate cooked food, and nutrition is rich, can become the person that reduce weight to absorb the first selection food of animal sex protein almost. Yoghurt can be promoted digest, it is aperient food.

Material: Gallinaceous breast flesh, ham, carrot, of all kinds and vegetable, salt, cooking wine, pepper, balm, unripe smoke, sauce of sweet taste salad.

Practice:

The flay after 1. carrot is abluent cuts end; Ham cuts end. gallinaceous breast flesh abluent, chop becomes slimy state, put recipient inside, join salt, cooking wine, unripe smoke, balm, pepper, carrot end, ham end, mix is even, put bloat aside be soiled reserves a little while.

2. takes the chicken fine and soft with a small good agitate, a biscuit is wrapped in the surface branny. what had handled gallinaceous piece is put into pan, the oily small fire that measures with the fried dish summary decoct is OK.

3. follows vegetable gallinaceous piece to be installed together again dish, sauce of sweet taste salad dips in when eating together edible. Carrot can shift to an earlier date scald one eat again, scald when some of salt and edible oil are put in water.

Tuesday: Soup of seafood wax gourd + unpolished rice meal

The sea product such as shrimp, crab, shellfish not only quantity of heat is low, and contain a lot ofall sorts of vitamins and mineral, can promote digest absorb. Wax gourd diuresis, can redundant water is divided inside serum drainage body. Unpolished rice contains a lot ofprandial fiber, be helpful for embellish bowel aperient.

Material: Essence of ginger of bright shrimp, Hai Hong, beautiful clam, wax gourd, green, caraway, salt, chicken, balm.

Practice:

All 1. material are abluent. Wax gourd flay goes seed is cut agglomerate. Green, caraway is cut paragraph, ginger cuts into shreds.

Clear water, onion is put in 2. boiler paragraph, Jiang Si is burned, respectively quick-boil of rainbow of go into business, beautiful clam comes mouth fish out; Enter bright shrimp boiler quick-boil to bend to shrimp body again, the fish out after shrimp carapace is erubescent.

After 3. filters the soup juice in boiler again relay enters boiler in, join wax gourd piece to stew boil about 10 minutes or so to come wax gourd is soft.

The bright shrimp that 4. has ironed quick-boil, Hai Hong, beautiful clam puts wax gourd Shang Li, transfer into salt and gallinaceous essence; The drop after be being boiled enters balm, scatter on caraway paragraph can.

On Wednesday: Small cake of face of green vegetables corn + yam congee

Corn face, yam contains a lot ofcrude fibre, can clear large intestine, toxin piles up inside serum drainage body, and quantity of heat is not high, be MM reducing weight not two anthology.

Material: Corn face is 140 grams, yellow bean flour 50 grams of 50 grams, flour, egg 1, green vegetables Xie Kuo quantity, small banger 1 ～ root of smaller part of 2 root, carrot, clear water right amount, salt 1 small spoon.

Practice:

1. has weighed the heft of 3 kinds of faces, mix next even. green vegetables abluent cut end, carrot flay cuts end or be Xiaoding, small banger section.

2. will cut good green vegetables end, carrot is broken, banger piece in falling to mix good corn side, infiltrate an egg, join the salt of a few, mix even, the basis needs gradually add clear water, mix mixture dough.

3. pan burns heat, join thin thin an oil, take a handful dough with ladle, the squash in putting bowl becomes round cake state, decoct comes two sides is golden take out, ordinal finish all can.

On Thursday: Pink of meaning of fleshy sauce

The raw material of Italian face is hard wheat. This kind of hard wheat contains rich protein already, contain compound carbohydrate again. This kind of carbohydrate is decomposed inside human body slow, won't cause blood sugar to lift quickly. So, choose it to reduced weight to suit most.

Material: Pink of stuffing of Italian face, onion, pork, red Huang Caijiao, Zhi person, wrap around sauce of Sa grass, garlic, Italy face.

Practice:

1. puts the face into boiler to boil, a few salt is put in water. Red Huang Caijiao cuts lozenge piece, garlic to cut end, onion to cut end, tomato to cut end.

End of sweet garlic of olive oil or butter stir-fry before stewing is become inside 2. boiler, fry a fragrance into onion powder stir-fry before stewing, put ground meat stir-fry before stewing to fry ground meat,

3. puts tomato end to continue stir-fry before stewing is fried, till stir-fry before stewing fries a red oil, put wrap around Sa careless stir-fry before stewing fries a fragrance.

4. continues into Italian face ketchup stir-fry before stewing is fried, small fire accuses to do water portion to make face sauce ropy, add a few salt, black peppery end to flavor, the meaning face that pours to had been boiled and colour any of several hot spice plants piece, thoroughly cook can give boiler to install dish, scatter on cheese pink

On Friday: Pumpkin tomato discharges poisonous soup + rice meal

Pumpkin tomato discharges poisonous Shang Han to have rich vitamin and pectic, have very good adsorptive sex so, can felt and remove toxin of the bacterium inside body and other and harmful material, have the effect with alexipharmic poison of fat of dissolve fat disappear, platoon. Tipple still can recuperate intestines and stomach, because its fiber is qualitative rich, the trash inside conduce eduction body, of stimulative red blood cell generate, conduce to gastric juice be opposite adipose the assimilation that reachs protein.

Material: Small tomato is 300 grams, small pumpkin 1, red turnip apple of 1 root, Fuji, clear water 800 grams, honey 1 big spoon.

Practice:

Flesh of 1. pumpkin take out, malic flay, carrot cuts small to reserve respectively;

2. pumpkin carrot adds full amount clear water, bao of suffer from excessive internal heat is boiled;

After 3. is boiling, bao of fire of lard one's speech with literary allusions 10 minutes; Join malic conflagration boil;

4. joins small tomato, conflagration boil, bao of fire of final lard one's speech with literary allusions 10 minutes

On Saturday: The egg fries a meal + laver egg spends soup

The egg contains rich protein, can offer human body indispensible quantity of heat. Lecithin is being contained in gallinaceous yoke is a kind of emulsifying agent, can make adipose cholesterol emulsification becomes dinky grain, after eliminating from blood-vessel, for airframe place is used. The heighten of high density lipoprotein that the egg still can make blood medium can protect blood-vessel to prevent sclerosis. Laver can embellish bowel is aperient, alleviate effectively constipation.

Material: Rice 250 grams, egg 2, lima-bean a few of bead of 50 grams, corn, carrot end of 30 grams, pork 30 grams, salt right amount, soy is right amount.

Practice:

Bead of 1. lima-bean, corn can use quick-freeze, take bubble to be in clear water, carrot takes a paragraph small to cut man.

2. egg break up, fry in boiler issueing oil ripe delimit broken, fill next piece. Fry a few oil is entered in boiler, pork end is put to be fried a few times after burning heat, put carrot man again, lima-bean, corn bead, soy is fried together ripe, add a few salt to flavor finally.

3. rice pan is clean, put into electric rice cooker, add right amount water, the egg that has fried and all vegetable, ground meat falls into electric rice cooker together, press cook archives is OK, after the switch start such as the proposal 5 minutes, press switch again stew 2 ～ 3 minutes, make redundant moisture evaporates inside boiler.

On Sunday: Chinese cabbage dumpling + tomato mushroom soup

Chinese cabbage contains a large number of fiber, can embellish bowel is aperient. And dawdle contains a large number of inorganic the composition such as qualitative, vitamin and protein, contains cellulose has the effect that avoids content of the constipation, cholesterol in reducing blood.

Material: Tomato two, smooth stay of proceedings stay of proceedings of 200 grams, acupuncture needle 150 grams, caraway a few of powder of 50 grams, onion, salt, gourmet powder.

Practice:

Cool oil of 1. hot pot explodes the tomato that the half enters below sweet green finally breaks up smooth stay of proceedings falls to break up after frying a juice fry to smooth stay of proceedings apparent molten.

Water is added inside 2. boiler, boil 5 minutes. Join acupuncture needle stay of proceedings, wait for the tomato that other in part plays when the water inside boiler leaves again.

After the tomato molten such as 3. , add salt, gourmet powder. Close fire to join caraway agitate can.

Cookbook of a week of dinner reducing weight, let your week eat not be bored with, the friend that reduce weight wants to try.