8 protein side dishes to accompany dinner after exercise
It's a shame that even on the day I come back from exercise, I always only eat the same meat. I collected side dishes that are cooked differently with tofu, eggs, and chicken. Please serve rice and vegetables according to the amount of food you need. I found it easier to eat when I sliced the chicken breast thinly and stir-fried it rather than grilling it in chunks. The portion below is for two people. The side dishes are the amount to be served with the rice. The tablespoon (T) is 15 ml, and the teaspoon (t) is 5 ml. 400 g of rice is about 2 cups.
Even on the day I came back from exercising, always
It's a pity that we only eat the same meat.
Tofu, eggs, and chicken are different
I collected cooked side dishes to eat.
According to the necessary amount of food
Please serve with rice and vegetables.
I prefer to cook chicken breast in chunks rather than grilling them whole.
It was easier to eat the side that was sliced thinly and stir-fried.
The amount below is for 2 people.
Side dishes are the amount to be served with rice.
Large spoon (T) is 15ml,
Small alcohol (t) is based on 5ml.
400g of rice is about 2 air bags.
Leave some seasoning behind and adjust the seasoning.
1. Tofu meat round balls
material
Ground beef 200g · Tofu 100g
Onions 40g · Carrots 20g · Eggs 2
3T flour
spice
minced garlic 1t · Salt 0.25t
sesame oil 1t · A little pepper
1.5T edible oil
How to make it
Squeeze out the moisture from the tofu
Please chop the vegetables very finely.
Except eggs, flour, and edible oil
Add the ingredients and mix well.
Shape it small and flat with flour and
Please coat the egg mixture one by one.
Put it on a pan with oil and cook on medium heat.
Blow the front and back enough.
Even completely centered on meat
Please be sure to check if it has boiled.
Cooking 25~30 minutes
2. Stir-fried chicken and vegetables
material
Chicken breast 250g · Cheonggyeong vegetables 200g
2 cloves of garlic · 1 egg white
spice
1t cornstarch for seasoning · a pinch of salt · pepper
1T edible oil · 2t oyster sauce · 1T malt liquor
80ml water · starch slurry starch 1t
Water 1T · sesame oil 0.5t
How to make it
Chicken is sliced thinly and used for egg whites and seasoning.
Toss with starch, salt, and pepper.
Sauté in half the oil until the outside is golden brown.
If it boils over, please let it cool down for a while.
Sauté garlic in the remaining oil, then add soju, water, and
Add oyster sauce, chicken, and green vegetables.
When the chicken is cooked until the inside is cooked, the starch will
Please stir in again and boil.
sesame oil Just look around a little and it's complete.
Cooking 15~20 minutes
Please cook the chicken at a temperature of 74 degrees or higher at the center.
Stir the starch mixture again before adding it.
3. Tofu soy sauce stew
material
Tofu 300g · Green onion 15g
spice
dark soy sauce 1T · water 3T · sugar 0.5t
minced garlic 0.5t · sesame oil 1t
Rice 0.5t · Cooking oil 2t
How to make it
Slice the tofu 1 cm thick.
Please wipe off the moisture and chop the parsley as well.
Put tofu on a pan with oil.
It is baked in the middle of the oven and cooked front and back.
Mix the remaining seasoning and water and pour it in.
Please reduce it to Zhongyabuo.
Seasoning with a spoon
Just add it and let it sleep for 4~5 minutes.
Cooking 15~20 minutes
The braised tofu should have some seasoning left.
It was less mushy even until the last bite.
4. Vegetable egg roll
material
4 eggs · 20g carrots · 15g scallions
spice
Salt 0.125t · Cooking oil 2t
A little pepper
How to make it
Grate the carrots and scallions very finely and put them in the egg.
Put it in and mix with salt and pepper.
Egg water in a pan with oil
Pour it a little thinner by little.
Fold it when the upper surface is slightly wet.
Pour egg water into the empty space.
Until the end in the same way
Please boil it until it reaches the center.
It's easier to shape it if you cool it down for a while and slice it.
Cooking 15 minutes
5. Soft egg steamed
material
4 eggs · 10g scallions
spice
Water or salted meat broth 200ml
Salt 0.25t · sesame oil 0.5t
How to make it
Please crack the eggs well and mix them with water and salt.
Thinly in a small pot with sesame oil
Apply and pour the egg wash.
The floor gets cooked in the medicinal decoction
Please gently stir it when you start.
Reduce the heat to low and cover with the lid for 7~10 minutes.
Add the scallions while cooking.
There is also undercooked egg yolk in the middle
Please check if it is not left.
Cooking 15 minutes
On days when it's inconvenient to make broth separately
Please substitute one anchovy bone broth.
Write the product indication amount according to the amount of water, and soy sauce and
Add salt at the end after tasting.
6. Soy sauce chicken bulgogi
material
Boneless chicken thigh meat 300g
spice
dark soy sauce 1.5T · Sugar 2t · Liquor 1T
minced garlic 1t · Ginger juice 0.5t
sesame oil 1t · Lemon juice 1t · A little pepper
Cooking oil 1t · Water 2T
How to make it
Cut the chicken into bite-sized pieces and eat with edible oil
Please toss with the marinade except for the water.
You just need to leave it in the refrigerator for 30 minutes.
Put oil on the fan
Please bake it front and back in the microwave.
If you want to ride, add a little water.
Is the chicken completely cooked even to the center?
Please save it after checking.
Cooking 15~20 minutes·soaking 30 minutes separately
7. Tofu vegetable salad
material
Tofu 300g · Salad vegetables 80g
spice
dark soy sauce 2t · Vinegar 1t · Sugar 0.5t
sesame oil 1t · Sesame seeds 1t · Chopped scallions 1T
1L blanch water
How to make it
Please wash the vegetables and dry them thoroughly.
Blanched the tofu in boiling water for 5 minutes.
Cool it down after drying.
Please slice the tofu thickly and place it on top of the vegetables.
The marinade was mixed separately
Just put it on before you eat.
Cooking 10~15 minutes
The sauce should not be poured in advance.
The vegetables don't feel suffocated.
8. Cheese egg roll
material
4 eggs · 2 slices of sliced cheese
Carrot 20g
spice
A pinch of salt · 2t of edible oil
How to make it
Add chopped carrots and salt to the eggs and beat them.
In a fan with oil-coated soft flame
Pour the egg water slowly in stages.
Don't put cheese on the first layer.
Please continue to pour the remaining egg water.
Cook until the center is cooked, then let it cool for about 3 minutes and slice it.
You don't have to cut it off in a hurry when it's hot.
Cooking 15 minutes
It's convenient if we know it together.
Q.
Is just eating this enough for a meal?
Please serve the side dishes with rice and vegetables.
Rice and according to the amount you eat
Please also serve vegetables along with it.
Q.
Is it enough to just time the meat?
The size and power are different, even to the center
I need to check if it has ripened.
Chicken has a core temperature of 74 degrees, and minced meat is
It is accurate if you check it based on 71 degrees or more.
You don't have to be stubborn about only one chicken breast.
Tofu in the refrigerator and
Try using the egg one by one.
Which menu would you like today?
#Protein side dish #Tofu dish
#EggCooking #Post-workout snack
#OneRecipe #Tofu Meat Dumplings
#Chicken and vegetables stir-fried #Tofu and soy sauce stew
#Vegetable egg roll #Soft egg steamed
#Soy sauce chicken bulgogi #Tofu vegetable salad
#CheeseEggRoll #ChickenDish
#Beef dish