拒绝难吃的减脂餐！超好吃一周减脂便当一次搞定how to make Fat loss lunchbox (meal prep ideas & tips)丨曼食慢语

0:06 Hello everyone! I'm Amanda Have you watched the previous two bento-themed episodes? I always read the comments below A lot of you have been requesting me on how to make low calorie and lean-meal bentos Event hough I do not know why am I entrusted with this request because I usually do not practice a strict diet and I don't particularly try to have a lean body figure But I've always believed that Those who practice a healthier eating lifestyle

0:33 reflects a more healthy figure They wouldn't be too skinny like those supermodels nor becoming obese Today I will share with you guys some ingredients that will help in weight loss and some cooking tips First, these are some ingredients worthy to be recommended For instance, konjac that hardly contains any calories It looks uninteresting and tastes bland Hence it is able to be mixed into any type of dishes A lot of dieting people also avoid white rice– in that case the high-fibred, low glycaemic index brown rice will be your best friend

1:01 Presoak one cup of brown rice for 4 hours and dice button mushrooms and ham and some ginger paste Cook the rice in a rice cooker add some edamame beans 10 minutes before the cooking procedure ends Fluff and mix the cooked rice thoroughly The umami and savoury flavours of the ham brings flavour to the brown rice and it doesn't taste like you're eating coarse grains Root vegetables and rhizomes are also essential in weight loss meals Pumpkin, Chinese yam, potato, yam etc

1:24 It's best to steam them with the skin on before peeling it so they won't be too moist, which affects the texture Among these vegetables, potato has more calories You can use Chinese yam that has less calories to make a Chinese yam-potato mixed mash For the main course we have our old friend, the essential frozen prawns which are rich in protein, low in fat, and convenient to eat A lot of people also recommended cod fish but take note that the fat content is quite high

1:47 Skimmed milk is also handy in cooking, aside from drinking A lot of low calorie meals taste bland Adding some skimmed milk can enhance the fragrance and mouthfeel Finally we have the chicken breast You should be shameful if you haven't eaten any chicken breast while mentioning that you're reducing calories Chicken breast is naturally dry and lean so I will share a very important cooking tip later in the video Let us continue to cook the dish Let's prepare some pork filling

2:08 If you're concerned that store-bought ground meat will be too fatty You can buy pork collar/butt and mince it at home Add some oyster sauce, dark soy sauce, rice wine, sesame oil, white pepper, ginger paste and salt Mix them thoroughly Add some cornstarch slurry It is best to marinate leaner cuts of meat overnight in the refrigerator Longer duration of marination will help to tenderize the meat Similarly, to the diced chicken breast Add salt, white pepper, rice wine, garlic paste, ginger paste, cornstarch slurry and mix well

2:34 Marinade overnight in the refrigerator Aside from that, let's marinade a duck leg Eating duck can bring the satisfaction of eating beef, but with less fat Add salt, bay leaves, star anise, Sichuan peppercorns, cumin Massage it and marinate overnight in the refrigerator We will prepare the side dishes on the second day Dice the konjac into small cubes Cut the onions into slices and dices Cut the buttom mushrooms into slices and dices as well Dice the carrot into small and medium sized cubes

3:02 Peel the tomatoes and dice them Peel the celery and dice them Peel the Manchurian wild rice stem (Zizania latifolia) and dice them Add some olive oil in the cooking pan Brown the ground beef until golden brown Remove them from the pan then add the onions, garlic paste, button mushrooms, carrots, celeries and sauté until fragrant Add the tomatoes, tomato sauce, and the konjac pieces Return the ground beef into the pan, cover with some water and let it simmer

3:26 Blanch the frozen prawn and set aside In another pan, add equal ratios of butter and olive oil Whisk and brown some flour until it turns golden (to form white roux) Add the skim milk to form a thick béchamel sauce Set another pan and drizzle in some olive oil Sauté the onions, garlic paste, carrots and button mushrooms Pour some water and allow to simmer Add the konjac and the peeled Chinese yam When the vegetables are almost tender

3:51 add in the prepared béchamel sauce, blanched prawn, edamame Flavour with salt and black pepper Although this dish has butter, the fat content is still quite low If the flavour is not rich enough, you can add some grated cheddar cheese to improve the flavour Add some salt and black pepper to the simmering bolognese sauce then pour in some skimmed milk As mentioned before, this will enhance the dish's richness Remove from heat when the sauce is reduced as shown

4:19 Next we have the cod fish Marinate with salt and rice wine for later use We can now cook the marinated duck leg In a pot of boiling water with spring onion and ginger slices Boil and stew it under high heat for 30 minutes In another pot, when the water is almost boiling, turn off the flame Add the marinated chicken and separate them gently Compared to pan frying, this technique significantly reduces the fat content It also ensures the chicken will be soft and tender

4:44 Remove from heat when the meat turns opaque After this, heat some olive oil in a pan Sauté the garlic paste, Manchurian wild rice stem, edamame beans, and konjac pieces Add soy sauce, oyster sauce, and sugar to flavour Return the chicken back into the pan, stir fry, and done Smoosh half of a firm tofu into the marinated ground pork prepared yesternight Mix thorougly with the ground pork and shape into meatballs Substituting some of the pork with tofu also sneakily reduces the calorie count

5:15 Bake in a preheated oven at 180°C for 18 minutes and done If you do not have an oven you can also steam them Back to the duck meat, turn off the flame and remove to cool before cutting Place the marinated cod fish over some leek add some ginger paste on the surface Spread chopped chills on the surface Add a few drops of sesame oil, steam for 10 minutes, and done When the duck meat is cool enough to handle

5:40 remove the skin to greatly reduce the amount of calories Then cut it into a few large chunks I personally feel that these main course and dishes are healthy and low in calories, but the flavours are certainly not dull or bland It is even more convenient, as we can freeze them to store and they can last well for one week That being said, we still have to pair them up with fresh vegetables daily Blanched spinach, brocolli, kailan (Chinese brocolli/kale), beansprouts, okra (Lady's finger)

6:04 they are all helpful in weight loss So I will make two sauces that goes well with blanched vegetables In a small pot, add some soy sauce, water, bonito flakes, shiso leaves (beefsteak or perilla leaves), lemon juice, and sugar Sieve the sauce after it boils Pour into a bowl with bird's eye chilli and stir This is an appetizing shiso-chilli sauce Or in a bowl you can add some sesame sauce, soy sauce, Chinese black vinegar, oyster sauce, water, garlic slices, and toasted sesame seeds

6:28 Mix well and here is a aromatic, versatile sesame sauce You can prepare both of these sauces in bulk, and store them in the refrigerator Now the dishes' components are done, let's assemble the bento boxes Monday: Ham and mushroom brown rice, milk stewed prawn with vegetables, and chopped chilli steamed cod fish Prepare some blanched spinach with sesame sauce before leaving the house and for fruits we have strawberries Tuesday: Steamed pumpkins, steamed yam, stir fried Manchurian wild rice stem with edamame beans and diced chicken

6:51 and poached duck leg Add some blanched brocolli, with shiso-chilli sauce before leaving the house For fruits we will have Chinese red bayberry Wednesday: Ham and mushroom brown rice, Bolognese sauce with tofu meatballs Add some blanched kailan, with shiso-chilli sauce before leaving the house For fruits we have cherries Thursday: Chinese yam-potato mixed mash, milk stewed prawn with vegetables, poached duck leg Add some blanched spinach and beansprouts with sesame sauce before leaving the house For fruits we have blueberries

7:15 Friday: Chinese yam-potato mixed mash, Bolognese sauce, stir fried Manchurian wild rice stem with edamame beans and diced chicken Add some blanched okra, with shiso-chilli sauce before leaving the house For fruits we have oranges Hence we have completed the menu for 5 days a week's low calorie bento meal plan Every meal contains the above calorie content for your reference I hope all of you will like it If you need it, give it a try at home! (Google translate voice) 'I have heard that our webcast chef here can't even close the lids for her bento boxes'

7:40 Hello viewers! If you'd like to see me make certain dishes, please leave me a comment below. If you like my videos or me as a person, don't forget to click here and subscribe to my channel. Updates are weekly, so we'll meet again next week. Bye-bye!