Did you only eat chicken breast after exercising? 12 delicious protein side dishes to enjoy

After exercising, it's easy to only think of chicken breast.

Select tofu, egg, fish, and meat alternately and put them on rice.

I collected it as a side dish to accompany it.

1. Tofu tuna pancake

2 servings

material

100g of water-drier tofu · 135g of tuna can ·

Onions 50g · 1 egg · 2T flour for frying

spice

2t of cooking oil · a little pepper

How to make it

Please drain the tuna oil and chop the onion finely.

Tofu, tuna, onion, eggs, batter powder, and pepper to

Add and mix well.

Divide the oil in the pan and place the dough one spoonful at a time.

Lift it and flatten it. In the mid-treatment phase.

Cook for 3~4 minutes on both sides until the egg is cooked through.

Please cook it.

Drain the water from the tofu and weigh 100g.

This is the standard. Do not make the dough too thick, but place it in the center.

Please cook the egg as well.

2. Shrimp egg steamed rice cake

2 servings

material

3 eggs · 60g prepared shrimp · 30g onion ·

10g scallion

spice

Water 150ml · anchovy sauce 1t ·

sesame oil 1/2t · Appropriate amount of water for boiling water bath

How to make it

Dry the shrimp with paper towels, chop them finely, and also chop the onions and scallions.

Please chop it. Put water and fish sauce into the egg and mix well.

I will let it go.

Put sesame oil inside the inner side of the heat-resistant bowl and egg water and

Put shrimp and vegetables in. The large bubbles on the surface are

Please take it away.

Put the bowl in the pot and fill the water up to half the height of the bowl.

Boil it. When the water boils, turn it to medium heat and cover it with a lid.

Cover and cook for 25~30 minutes.

The egg yolk does not flow in the middle and reaches all the way inside the shrimp.

Check if it has ripened. If it's still runny, wait a few more minutes.

Please be careful to take out the hot bowl after cooking.

It takes longer if the bowl is deep. Just look at the time.

Don't turn off the light and check if it has hardened to the middle

Please look at it.

I always measure the seasoning and ingredients when making shrimp egg stew.

Because there are fewer times when you turn on the stove and look for a spoon.

It was nice.

3. Pork sausage

Side dishes for 2 people, about 10 pieces

material

Minced pork 200g · Water-drained tofu 70g ·

Onions 30g · Carrots 20g · Egg water 2T ·

Frying powder 2T

spice

dark soy sauce 1t · minced garlic 1/2t ·

sesame oil 1/2t · Cooking oil 2t · Water 3T

How to make it

Chopped finely onions and carrots, meat, tofu,

Mix with egg batter, batter powder, soy sauce, garlic,

Put sesame oil in and push it hard to make it stick.

Shape it into small pieces, press it to a thickness of 1 cm, then oil it.

Put it on the fan and cook both sides.

Pour water to the edge of the pan and cover with the lid.

Cook it for about 5 minutes longer in the medicinal soup. All the way to the inside.

Check if it has ripened and open the lid to remove the remaining moisture.

Please throw it away.

Cook for about 25 minutes. Boil the dumplings until completely cooked through to the center.

I have to learn it.

4. White fish fried

2 servings

material

Filleted white fish with bones removed 200g · Flour 20g ·

1 egg

spice

Cooking oil 1T · minced garlic 1/4t ·

1 pinch of salt

How to make it

After thawing the fish, wipe off the moisture and check if there are any bones left.

Please check by hand. Slice thinly and season with salt.

Sprinkles.

Beat the eggs with garlic and coat the fish with a thin layer of flour.

Please remove it. Apply egg water front and back.

Put oil in the pan and cook both sides on medium heat.

If the inner flesh becomes translucent and easily splits, once

Please check and save the more thorns.

Cooking takes about 15 minutes, thawing separately. Large or small octopus.

It can be made with pure meat.

5. Tofu and egg steamed rice cake

2 servings

material

Tofu 150g · 3 eggs · 20g spinach ·

Carrot 20g · Onion 30g

spice

Minced shrimp sauce 1t · sesame oil 1/2t

How to make it

Crush the tofu and squeeze out the moisture with a strainer, and chop the vegetables finely.

All of them.

Crack the eggs, mix tofu, vegetables, and shrimp sauce together.

Put it in a heat-resistant bowl with sesame oil.

Place the bowl in the pot and heat it until it reaches half the height of the bowl.

Pour water in. Cover with a lid.

Boil in a double boiler for about 25 minutes, until completely cooked to the center.

Please check if it is hardened.

Cook for about 30 minutes. Place the boiling water in the bowl for simmering.

Please do not let it in.

6. Beef broccoli stir-fry

2 servings

material

Thinly sliced beef 200g · Broccoli 100g ·

Shiitake mushrooms 50g · Onions 50g

spice

Clam sauce 1t · Water 2T · sesame oil 1t ·

1 stick of salt-free curry powder

How to make it

Cut the broccoli into small pieces and peel off the tough stem skin.

Slice thinly. Please also slice the mushrooms and onions thinly.

Mix the meat with oyster sauce and curry powder and put sesame oil on top.

Fry in a pan. When the meat color changes, add the onions and

Put the mushrooms in.

Add broccoli and water and cover with a lid for 2~3 minutes.

Please cook it. Open the lid and stir-fry the meat completely.

Cook it and check if the vegetables are easy to chew.

Cook for about 15 minutes. Reduce the seasoning and broccoli.

It's a version that is cooked gently.

7. Chicken leg salt grilled

2 servings

material

Skinless chicken thigh meat 400g

spice

1/3t salt · a little pepper

How to make it

Dry the moisture from the chicken thigh meat and cut a groove on the thick part with a knife.

Sprinkle with salt and pepper evenly and let it sit for 10 minutes.

Please leave it.

To avoid overlapping with the air fryer

Put it in and bake at 190℃ for 15 minutes.

Flip it over and cook it for 10~15 minutes longer.

If you place the shell on top and check the condition, you can bake it a little longer.

It gets crispy. Even the thickest part is completely cooked.

Please cut the back and put it in.

Chicken has a core temperature of 74℃ at the thickest part.

I check for abnormalities. I only judge the learning based on the appearance.

Not.

Cooking about 30 minutes, seasoning separately for 10 minutes. milk

This is a version that seasoning with salt directly instead of salt curing.

8. Beef tofu round dumplings

Side dishes for 2 people, about 12 pieces

material

Ground beef 200g · Water-drained tofu 80g ·

Onions 30g · Carrots 20g · 1 egg ·

Frying powder 2T

spice

minced garlic 1/2t · sesame oil 1/2t ·

1 pinch of salt · 1T of edible oil

How to make it

Squeeze the tofu dry and chop the onions and carrots finely.

Please make it firmer.

Beef, tofu, vegetables with egg, batter,

Add garlic, sesame oil, and salt and stir.

Break the dough into small pieces, roll it out thinner than 1 cm, and fry in oil.

Upload it to the fan forum. Cook both sides in medium-low heat.

Please cook the meat in the middle thoroughly.

Cooking about 20 minutes. Changed the type and amount of meat.

It's a home-cooked version.

9. Chicken tenderloin vegetable pancake

2 servings

material

Cooked chicken tenderloin 120g · Zucchini 40g ·

Carrot 20g · Onion 30g · Egg 1 egg ·

Frying powder 3T

spice

Water 1T · Cooking oil 1T

How to make it

After carefully slicing the cooked chicken breast from the inside

Please chop it up. Also, zucchini, carrots, and onions, finely chopped.

All of them.

Add eggs, flour, and water to the prepared ingredients.

Mix it. If the dough doesn't spill out

It's okay.

Place one spoonful in a pan with oil and spread it thinly.

Please spread it out. Bake both sides evenly with medicinal herbs.

Cook the eggs and vegetables completely.

Cooking takes about 15 minutes, and cook the chicken breast separately.

This is not a recipe that puts raw meat directly in.

10. Soft tofu and egg stir-fry

2 servings

material

300g of tofu for stew · 3 eggs ·

Onions 50g · Green bell peppers 30g · Red bell peppers 30g ·

20g scallions · 1/2 green chili pepper selected

spice

Cooking oil 1.5T · minced garlic 1t ·

Water 120ml · Crab sauce 2t · dark soy sauce 1t ·

Rice wine 1t · Sugar 1/2t · Potato starch 1t

How to make it

Cut the tofu into small squares and the egg is

Let it sit. Chop the onions, peppers, scallions, and chili peppers finely.

Please cut it.

In water, soy sauce, soy sauce, mirin, sugar and starch

Mix it together. First coat the tofu with 1/3 of the egg wash.

Put it in a pan with 1T of oil.

Pour the remaining egg water and make sure the tofu does not break apart.

Cooked until the egg white runs away while stirring

Dim the backlight.

Sauté garlic, onions, and chili in the remaining oil, then add the onions and

Add the peppers. Stir the sauce again, pour it, and boil it.

When it gets thick on the back, add the tofu and eggs and lightly

Please mix it.

If you cook the tofu and eggs first, you can boil the sauce.

You don't need to keep stirring with the spatula for a while.

Try to save the chunks.

11. Pine nut sauce chicken cold salad

Side dish for 2 people

material

250g chicken breast · 50g boiled onion ·

3 cloves of garlic · 1L of boiling water · 100g of cucumber ·

Red pepper 50g

spice

Pine nuts 3T · Vinegar 1T · Lemon juice 1T ·

2T water · 1/2t mustard seed · 2t sugar ·

minced garlic 1/2t · From 1/4t of salt

How to make it

Put onions, whole garlic, and chicken breast into boiling water.

Cook for 10~15 minutes in medicinal decoction, but if it is thick, cook longer.

Check if the center of the cooking has reached 74℃.

When the chicken is cool enough to be picked up and handled with your hands

Rip it straight away. Spread it in a shallow container and immediately

Chill it and prepare it cold.

The pine nuts were fried in a dry pan on medium heat for about 2 minutes and cooled.

Grind it fine. Vinegar, lemon juice, water, mustard,

Mix sugar, garlic, and salt and refrigerate.

Slice the cucumber and paprika thinly. Eat.

Put chicken and vegetables in and add pine nut sauce right before.

Please mix it well.

Remove the walnuts from the fan before the color becomes darker.

Please let it cool down. The sauce and meat were refrigerated separately.

It's convenient to mix it when you eat it.

I tried other side dishes after trying the pine nut sauce chicken cold salad.

It's more about matching the last bite. The whole table is

It was easy to match without getting angry.

12. Daegu soy sauce braised

2 servings

material

Daegu beef 300g · radish 180g · onion 60g ·

20g scallions · 2 cloves garlic · 2g ginger ·

Water 300ml

spice

dark soy sauce 2T · Beer 1T · gochujang (Korean red chili paste) 1t ·

Sugar 2t · sesame oil 1/2t

How to make it

Daegu wipes off the moisture from the sea. The radish is 1 cm.

Cut the onion thinly and slice the garlic and ginger thinly.

Please cut it.

Put radish, garlic, ginger, water, and seasoning into the pot, and

Boil at medium heat for about 10 minutes. When the radish is half cooked.

Add the onion and boil for 3 more minutes.

Place it in Daegu and boil on medium heat for 4~5 minutes and wide

Carefully flip it once with a spatula. The broth

Cover and cook for 4~5 minutes more.

Add scallions and the temperature in the center of Daegu is over 63℃.

I'll check if it's cooked. The meat easily breaks, so it's all in the pot.

Or reduce with my or a wide tool.

Instead of finishing your meal with only a protein side dish, eat rice and

Also bring vegetables along. The amount of protein needed is

It depends on the individual's body condition and activity.

#OneMealWorkshop #OctoberHomeMeal #AutumnHomeMeal

#HomecookedRecipe #MenuRecommendation #Tofu and Tuna Pancakes

#Shrimp egg steamed #Pork sausage #White fish pancake

#Tofu egg stew #Beef broccoli stir-fry

#Chicken leg salt grilled #Beef tofu round dumplings

#Chicken breast and vegetable pancake

#Soft tofu and egg stir-fry