"남편 혈당 관리"하며 자주차린 속 편한 저녁 밥상 8가지
🍽 Don't you always feel bloated after setting the table for dinner? Since you just grab a quick bite during the day and eat a big meal at dinner, your stomach... overnight...
🍽 Dinner table,
Don't you always feel more cluttered after you clean up?
I just rough it out during the day and eat it all at once in the evening.
My heart was heavy all night, until the next morning.
The days that are not clear are constantly increasing.
A comfortable evening dinner table
Whole grains·protein·vegetables,
Having these three is the basic.
And the key of the dinner table is
Just three things.
Rice is whole grain only for 1 air,
Protein side dishes can be grilled or steamed,
Eat slowly from the vegetables first.
The standard for this dinner table
First of all, let me say
The amount is 1 person per adult,
It's based on one dinner meal.
1 rice puff is 200g,
1 cup of vegetables is about 50g.
8 evening dinner tables to see at a glance
1. Barley bibimbap
Ingredients: 200g of rice, spinach·
1 tablespoon of carrots and mushrooms each,
gochujang (Korean red chili paste) 0.5, sesame oil 0.5
Making·Points: Vegetables are
Boil in boiling water for 1 minute, then drain,
gochujang (Korean red chili paste) put in half and stir it.
It takes 15 minutes to complete one bowl.
2. Chicken breast cabbage roll
Ingredients: 100g chicken breast,
4 cabbage leaves, a little salt
Making·Points: Cabbage
Steam in the steamer for 5 minutes,
Wrap boiled and shredded chicken breast.
Just add a little side of ssamjang.
3. Salmon grilled
Ingredients: Salmon 100g, Olive oil 0.5,
A little salt and pepper
Making·Points: at Jungbu
I bake it for 3 minutes on each side.
If you lightly sprinkle lemon juice
The feeling decreases.
Enjoyable without burden even while managing blood sugar
It's salmon grilled.
However, reduce the amount of sauce in the recipe below, or
Just add salt, pepper, and lemon juice.
4. Tofu steak
Ingredients: 1/2 block of tofu, 1 starch,
Soy sauce 1, water 2
Making·Points: Tofu without moisture
Grill for 3 minutes on each side over medium heat.
Pour the soy sauce and simmer until it thickens for about 1 minute.
I have been eating tofu steak since I started dieting.
It's a menu I used to make often. The outside is golden brown.
The inside is soft and plain, yet it's still a meal
It felt solid as if I had eaten it.
Especially since my husband started managing his blood sugar
Reduce the amount of rice a little, and tofu steak and
Prepare it as a dinner menu more often by adding vegetables
There is. It's easy to make and not stimulating.
It is not burdensome even in the late evening.
👉The tofu steak recipe I usually make is
I have summarized it in detail below.
5. Gengyak japchae
Ingredients: 200g silgonyeok, paprika
1/2 piece, 1/4 piece of onion, 1 handful of mushrooms,
Soy sauce 1, maltose 0.5
Making·Points: Silgon ointment is
Boil in boiling water for 2 minutes.
Without the off-putting smell, with vegetables
Sauté for 3 minutes on medium heat.
6. Sesame seaweed soup
Ingredients: 1 cup soaked seaweed,
Sesame seed powder 2, Korean soup soy sauce 1,
Water 500ml
Making·Points: Stir-fry seaweed
Pour the water and boil for 10 minutes.
Sesame powder was added right before turning off the fire.
7. Beef eggplant stew
Ingredients: 1 eggplant, minced beef
50g, soy sauce 1, minced garlic 0.5
Making·Points: In the plum knife groove
Fill with meat
It takes 7 minutes to steam in medium heat.
If the fork goes in deep, it's finished.
👉The recipe for beef rice porridge that I often make for my dinner table
8. Nut salad
Ingredients: 2 handfuls of leafy greens, nuts
Half a tablespoon, olive oil 1, vinegar 1
Making·Points: Dressing is
Lightly use 1 oil and 1 vinegar.
Enough with half a cup of nuts.
Here are 8 types of dinner tables.
🥄 Dinner table
Mixed grain rice 1 serving + 1 protein side dish +
2 vegetable side dishes, eat slowly from the vegetables when you eat.
The dinner table keeps coming
When it gets heavy, I save it like this.
If you're hungry after I give you food
Protein like tofu and eggs
Please upload one more thing.
If the soup keeps getting watery
Add more sesame seeds or vegetables
Please cut the ginger in half.
If you only eat it late at night
Lightly, focusing on soup and side dishes,
Please only put half a cup of rice.
First, take a few chopsticks of salad or vegetables,
Then protein like fish and tofu,
Mixed rice is slowly at the end.
Even the same menu, if it's in this order
Overeating decreases
My mind is much lighter.
Frequently asked questions
Q. At the dinner table, eat rice
Do I have to shorten it?
A. Instead of always reducing
Change to mixed grains and 1 air
Protecting is first.
Q. It's the first time I'm using konya, is it okay?
A. If you only keep it for 2 minutes,
There is almost no odor.
It's easy to start with miscellaneous things.
Q. Is there only white rice?
A. On such days, I eat vegetable side dishes.
Post one more thing
Try the vegetables first.
Q. I am taking diabetes medication.
A. Before making a big change to your diet
Please consult with the medical staff.
This article is about ordinary diet
It's organized.
The official dinner table is
Mixed grain rice 1 serving,
1 protein side dish,
2 vegetable side dishes.
The order of eating
Vegetables, protein, rice In order
Slowly.
On your dinner table
Which side dish is the most frequently served?
If you leave a comment
In the next episode, it's lighthearted.
I will also organize separate snacks for replacing late-night snacks.