Cook to make 6 types of fat-reduced soba noodles, nutritious, delicious and fast

Have you gained weight during the 7-day National Day holiday? I must have gained weight. I went back to my hometown. I ate the chicken stewed by my mother and the cakes made by my mother. It was the same taste as when I was a child. I really ate and ate again.

But we don’t need to worry, just eat a little less, and eat less and have to eat nutritious and delicious, what to eat? This article shares with you 6 delicious ways to eat soba. Compared with white noodles, soba noodles have a lower glycemic index, rich dietary fiber, and more minerals and B vitamins , It is really suitable for friends who are in the fat loss period.

Part 1 Soba noodles with minced meat and eggplant

Energy 422 kcal

Amount of ingredients:

Wet soba 70g

Lean pork 75g

Purple skin long eggplant 150g

Carrots 50g

Peanut oil 10g

How to:

Hot oil in a pan, saute chopped green onion and minced garlic until fragrant, stir fry minced pork, add a small amount of dark soy sauce to color, pour some water, add carrots and simmer for 5 minutes, then add eggplant and cook until half cooked of soba noodles, stir well and simmer for 2 minutes, sprinkle with coriander and serve.

Nutrition Explained:

The lean meat of pigs is very rich in iron and vitamin B1. Iron can make women’s skin ruddy, and if vitamin B1 is sufficient, they are not easily fatigued; long purple eggplants are rich in anthocyanins, and carrots are rich in anthocyanins. The β-carotene, can be anti-oxidant, which is very helpful for women to stay young.

In addition, β-carotene can also be converted into vitamin A in the body, which is helpful for eye health. We look at the computer and use the mobile phone every day, and this kind of nutrition must be supplemented.

Section 2 Seafood Soba

Energy 432 kcal

Amount of ingredients:

Wet soba 70g

Scallop meat 150g

Leek 200g

Carrots 70g

Olive oil 10g

How to:

Dice carrots and leeks, blanch scallops in water, sauté chopped green onions and minced garlic in a hot pan until fragrant, fry scallops and carrots, add cooked soba noodles and leeks, sprinkle with a little salt, mix Can be evenly cooked.

Nutrition Explained:

Scallops are high in protein and low in fat, making them ideal for weight loss. In addition, they are rich in zinc, and leeks and carrots are rich in beta-carotene, both of which can improve immunity.

Olive oil is used as the oil. It is rich in oleic acid. The content of soybean oil and corn oil is relatively small. Olive oil is commonly used in home cooking, which is conducive to a balanced intake of fatty acids.

The third black pepper beef patty soba

Energy 449 kcal

Amount of ingredients:

Wet soba 70g

Lean Beef 50g

10g corn kernels

Onion 10g

Broccoli 40g

Carrots 50g

Mushroom 40g

Little cherry tomatoes 40g

Olive oil 6 grams

How to:

Beef ham is minced, mixed with corn kernels, onions, pepper, and salt to fry into beef patties. The taste is tender and tender, and the sweetness of corn and onions is not fishy at all.

Cook soba noodles, slice mushrooms and carrots, break off broccoli, then blanch, drizzle with Korean chili sauce and mix well with a small amount of olive oil. Western style meal feeling.

Nutrition Explained:

Lean beef is not only high in protein and low in fat, but also rich in iron and zinc. Iron is good for women’s ruddy skin, and zinc is good for women’s delicate skin. Cherry tomatoes are rich in lycopene, and carrots are rich in beta-carotene, both of which have antioxidant effects, which are helpful for women to stay young. Broccoli is rich in isothiocyanates, which have potential anti-cancer activity, and combined with umami mushrooms, it is really super nutritious.

No.4 Orleans Chicken Soba

Energy 420kcal

Amount of ingredients:

Wet soba 70g

Chicken breast 100g

100g cabbage

Little cherry tomatoes 60g

Peanut oil 10g

How to:

Marinated chicken in Orleans sauce, fry the marinated chicken chops until cooked through, blanch the cabbage and set aside, cook the soba noodles, and sprinkle with black pepper, delicious The Orleans Chicken Chop Soba is ready.

Nutrition Explained:

Chicken breast is high in protein and low in fat, so it is the most suitable for weight loss period. Cabbage and cherry tomatoes are also low in energy and are also suitable for those who want to lose weight. The cherry tomatoes are also rich in antioxidants. The lycopene and vitamin C are good for women to stay young.

Section 5 Soba Noodles with Shrimp and Sour Soup

Energy 447 kcal

Amount of ingredients:

Wet soba 70g

Frozen shrimp 80g

Tomatoes 200g

Rape 50g

Peanut oil 10g

How to:

Peel and chop the tomatoes, cook the chopped green onion in a pan, fry the tomatoes until they are fragrant, blanch the shrimps, put them in the pot, add the soba noodles and cook; blanch the rapeseed, remove and set aside , After the noodles are cooked, add the rapeseed to a plate and enjoy.

Nutrition Explained:

Shrimp is high in protein and low in fat, which is especially suitable for eating during the fat-reducing period. Tomatoes are rich in antioxidant lycopene, and rapeseed is rich in calcium. Women are prone to osteoporosis after menopause. They should pay special attention to supplementing calcium when they are young, so that the risk of osteoporosis is lower when they are older. In addition to dairy products and soy products, green leafy vegetables such as rapeseed are also rich in calcium. Eat more.

Section 6 Nutritious Vegetable Soba

Energy 402 kcal

Amount of ingredients:

Wet soba 70g

1 egg

Let’s 100g

Cucumber 50g

Carrots 30g

Olive oil 8 grams

Chili oil 5g

How to:

Eggs can be rolled or fried. Boil lettuce and carrots, cook noodles, add olive oil and chili oil, stir well and serve.

Nutrition Explained:

The protein with the above noodles is all meat. Some friends may not like to eat meat. This noodles is matched with eggs. Its protein quality is better than that of meat and milk beans. There is no blood lipid problem, 1 egg yolk a day can be safely eaten, its nutrition is much higher than that of egg whites.

Finally, I have to tell you that soba noodles should be 30%-40% buckwheat flour. The most nutritious, but too unpalatable.

These are the 6 nutritious and delicious ways to eat soba noodles. How to eat soba noodles in your family, please leave a message to share.

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