Source: Zou Bajie Food
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Breakfast is the golden period of protein supplementation! Eat more of these 3 kinds of high protein, the body is strong, the immunity is strong, and the spirit is good
Many middle-aged and elderly people think that they need less nutrients when they are older, and it doesn't matter if they eat less every day, which is wrong. Because the body's nutrients are lost quickly, in fact, the older you get, the more important it is to ensure nutrition, especially protein.
Protein is the foundation of the body, it is the basic substance that makes up cells, if you do not consume enough protein, the body will be very thin, and the immunity is poor, and it is easy to get sick. Therefore, if people want to be healthy when they are old, it is very important to supplement protein, and they should usually eat more "high-protein" foods. As the saying goes, "breakfast should be eaten well", breakfast is the golden period for protein supplementation, and middle-aged and elderly friends should know how to eat it.
Today I will share with you several high-protein breakfasts, which are highly nutritious and easy to digest, and it is recommended that middle-aged and elderly people eat more, with strong body, strong immunity, and good spirit.
1. Steamed egg tofu with shrimp
Prepare tamon tofu, eggs, prawns, salt, light soy sauce, cooking wine, pepper, sesame oil, and chives.
1. Remove the head and shell of the prawns, pick out the shrimp lines, wash them and add an appropriate amount of salt, cooking wine and pepper to mix evenly, and marinate for 10 minutes. Cut the tamago tofu into 1 cm wide slices and place in a large bowl.
2. Beat the eggs into a small bowl, add an appropriate amount of salt, stir well with chopsticks, then add 2 times the warm water and stir, filter and pour into the jade tofu, and cover a plate. Add water to a boil in a steamer, add tamago tofu eggs, steam for 6 minutes, and then take out.
3. At this time, the surface of the egg liquid has solidified, put the marinated shrimp, cover the plate and continue to steam for 3 minutes. Cut the chives into chopped green onions, sprinkle with egg custard after steaming, drizzle with light soy sauce and sesame oil, and serve.
2. Pan-fried tofu
Prepare tofu, eggs, starch, garlic cloves, light soy sauce, oyster sauce, sugar, pepper, chives, and millet pepper.
1. Wash the tofu and cut it into 1 cm thick slices, beat the eggs into a plate and stir well, and sprinkle some starch on the other plate. Roll the tofu in the egg mixture, then put it in the starch and coat it with a layer of dry powder.
2. Remove from the pot, pour in an appropriate amount of oil, put in the processed tofu cubes after heating, fry for a while on low heat, turn over after setting, fry until golden brown on both sides. Wash the chives, millet peppers and garlic cloves, and chop them for later use.
3. Add an appropriate amount of light soy sauce, oyster sauce, sugar, pepper and water to a bowl and stir well with chopsticks. Heat the oil, add the minced green onion and garlic, millet pepper and stir-fry until fragrant, add the fried tofu, shake the pot, pour in the sauce, cover the pot and simmer for seven or eight minutes, and finally sprinkle with chopped green onions.
3. Curry chicken rice
Prepare chicken breast, curry cubes, potatoes, carrots, black pepper, starch, cooking oil, broccoli, light soy sauce, dark soy sauce, rice, black sesame seeds.
1. Peel and wash the potatoes and carrots, cut them into 1 cm square pieces, wash them several times with water, and drain the water. Break the broccoli into small pieces and boil in boiling water for 2 minutes, remove and drain. Wash the chicken breasts and cut them to the same size as the potato wedges.
2. Add an appropriate amount of starch, salt, light soy sauce, dark soy sauce, oyster sauce, black pepper and cooking oil to the chicken breast, mix evenly and marinate for 20 minutes. Heat the oil, pour in the marinated chicken pieces, stir-fry over low heat until it changes color, and then serve.
3. Leave the bottom oil in the pot, add the carrots and potatoes and stir-fry for 2 minutes after heating, pour in the broccoli and stir-fry for a while after the break, add an appropriate amount of light soy sauce and dark soy sauce to taste, then pour in the chicken breast that has just come out of the pot and stir-fry evenly, add hot water to cover the ingredients, cover and simmer for 5 minutes.
4. Add 2 pieces of curry and stir-fry with a spatula until the curry is all dissolved and the soup is thick. Place the rice on a plate, top with freshly fried chicken curry and garnish with black sesame seeds.