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
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
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
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
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
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
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
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
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
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
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
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
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
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)
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
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
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
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'
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