12 types of protein side dishes after the 50s, a meal table that keeps your muscles strong
When asked, "Did you eat enough protein today?", most people say, "I ate meat for dinner!" ...
When I ask, "Did you eat enough protein today?",
Most of the time "I ate meat for dinner!"
You do it often 😊
But protein is for one meal at dinner.
Rather than eating in bulk,
Sharing smartly across three meals
It is much better for our body.
According to the Korean nutrient intake standards, the weight for adults
About 0.91g per 1kg, for men over 65 years old is 60g,
The recommended daily amount for women is 50g.
It seems so easy just by looking at the numbers, but
When we actually look back on our daily lives...
🥣 Breakfast: Simple rice in the soup
🍜 Lunch: I'm busy, so one bowl of noodles
🥩 Dinner: Finally, a meat party!
Or that all your daily protein is concentrated in just one dinner meal like this,
The majority of the days are the ones when I can't meet the recommended amount as expected.
That's why I prepared!
Just one "palm" for a meal
Fill without burden with the size
I collected 12 types of protein side dishes for 'Daily Protein Side Dishes'.
12 protein side dishes to see at a glance
1. Egg stew
Ingredients: 6 eggs, 5 red peppers
Marinade: 4 tablespoons soy sauce, 1 cup of water,
1 tablespoon of sugar, 1 tablespoon of sake wine
Making: Put the egg in boiling water and
Boil for 9 minutes, then soak in cold water and peel the skin.
Boil the marinade, add the eggs, and
It takes 10 minutes from Jungbu.
Point: The edge of the board is in 9 minutes.
It remains slightly moist.
2. Tofu steak
Ingredients: Fried tofu 1 block 300g,
Half an onion, 1 egg
Seasoning: 2 pinch of salt, 2 tablespoons of starch
Making: Squeeze the tofu tightly into a muslin cloth.
Remove the moisture and squeeze it.
Mix minced onion, eggs, and starch.
It is molded into a round and flat shape.
Grill on the fan for 4 minutes on each side.
Point: If you don't squeeze out the moisture
It will be released as it is when it is burned.
3. Chicken tenderloin grilled
Ingredients: 300g chicken thigh
Seasoning: 1 tablespoon of olive oil,
Two pinch of salt, a little pepper
Making: Pull away the thread of reassurance
Soak in oil and salt for 10 minutes.
Bend forward and backward for 3 minutes in front of the heated fan
Leave it for 2 minutes with the fire turned off.
Points: During the last 2 minutes
It gets cooked all the way through and the juices are captured.
4. Pork smoked meat
Ingredients: Foreleg meat 600g,
1 bunch of scallions, 1 tablespoon of doenjang
Seasoning: a little black pepper, 1 teaspoon of coffee
Making: Hold the water generously
First boil doenjang and scallions.
After putting the meat in and boiling for 40 minutes
If the chopsticks go in deep, you take them out.
Point: If you cool it down for 10 minutes after drying it and slice it
It does not break.
5. Grilled mackerel
Sprinkle salt on one mackerel
Wait 10 minutes and wipe off the moisture.
From medium heat for 5 minutes from the shell side,
Just flip it over and cook it for 3 minutes.
6. bean-boiled in soy sauce
Soak 1 cup of black beans for 4 hours.
Boil 20 minutes in 2 cups of water
Cook with 3 tablespoons of soy sauce and 1 tablespoon of sugar.
7. Shrimp egg stew
Mix 3 eggs with 150ml of water
Add 50g of shrimp flesh
Cover the lid and boil for 10 minutes on low heat.
8. Beef stew
Boil 400g of pork belly for 30 minutes, then shred it.
5 tablespoons soy sauce·1 cup water·1 tablespoon sugar
It takes 15 minutes to cook.
9. Chickpea salad
With 1 cup of boiled chickpeas
Slice the cucumber and onion and put them in.
Crush with 1 tablespoon of olive oil and 1 tablespoon of vinegar.
This is the recipe for the bean salad I made when I had brunch :)
10. Tuna tofu pancake
Drain the oil from one can of tuna
Mix mashed tofu half and 1 egg.
Cook for 3 minutes on each side with one spoon.
11. Squid salad
Blanched 1 squid in boiling water for 3 minutes.
gochujang (Korean red chili paste) 1 tablespoon·vinegar 2 tablespoons·sugar 1 tablespoon
It is chopped with vegetables.
12. Yogurt nuts
In one cup of plain yogurt
Top with a handful of nuts.
It is the easiest way to add protein in the morning.
Q. How much protein should I eat?
A. As a standard, it is about 0.91g per 1kg of weight,
For those 65 years old and older, it is 60g for men and 50g for women.
It depends on your body condition.
Please take the numbers as a reference only.
Q. Don't chew the meat well.
A. Slice boiled meat thinly against the grain or
It's convenient if you tear it like Jangjo Rim.
Q. Can I eat eggs every day?
A. Conditions vary from person to person
It's good to get advice before you eat the amount you eat.
Don't eat all at once, divide it into three meals.
Egg for 9 minutes, squeeze the water out of tofu,
Cook the chicken tenderloin for 3 minutes each and let it rest for 2 minutes.
The meat is cooled and sliced the opposite way.
Save this distribution table
Please take it out when you go shopping~~!
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