How to make delicious vegetable and lean meat porridge
In the past 10 days, healthy eating and home-cooked recipes still occupy an important position among the hot topics and content on the entire Internet. Especially in autumn and winter, stomach-warming and nutritious porridge attracts much attention. Vegetable and lean meat porridge has become the first choice of many families because of its simplicity, ease of preparation and balanced nutrition. This article will give you a detailed introduction to how to make a delicious bowl of vegetable and lean meat porridge based on recent hot topics.
1. Recent hot food topics
According to recent Internet data, the following are the hot topics related to diet in the past 10 days:
| Ranking | hot topics | heat index |
|---|---|---|
| 1 | Autumn and winter health recipes | 9.8 |
| 2 | Home-cooked quick dishes | 9.5 |
| 3 | Balanced nutrition | 9.2 |
| 4 | Recommended stomach-warming porridge | 8.9 |
| 5 | High protein low fat diet | 8.7 |
2. Nutritional value of vegetable and lean meat porridge
Vegetable and lean meat porridge combines three major types of ingredients: grains, vegetables and lean meat. It is rich in nutrients and easy to digest and absorb. The following is an analysis of the main nutritional components:
| Nutritional information | function | Content (per 100g) |
|---|---|---|
| protein | Muscle Growth and Repair | 5.2g |
| dietary fiber | Promote intestinal peristalsis | 1.8g |
| Vitamin C | Enhance immunity | 12mg |
| iron element | Prevent anemia | 2.1mg |
| carbohydrates | provide energy | 15g |
3. How to make vegetable and lean meat porridge
1. Prepare ingredients
| Material | Dosage | Processing method |
|---|---|---|
| Rice | 100g | Soak for 30 minutes in advance |
| lean pork | 150g | Cut into shreds and marinate with cooking wine |
| carrot | half root | Cut into small cubes |
| Green vegetables | Appropriate amount | Wash and chop |
| ginger | 3 slices | shred |
| Seasoning | Appropriate amount | salt, pepper, sesame oil |
2. Detailed steps
Step 1: Put the soaked rice into the pot, add an appropriate amount of water (about 1:8 ratio), bring to a boil over high heat, then turn to low heat and simmer slowly.
Step 2: Boil water in another pot, blanch the marinated shredded pork to remove the fishy smell, remove and set aside.
Step 3: Wait until the porridge is cooked until the rice grains bloom (about 30 minutes), add diced carrots and shredded ginger, and continue cooking for 10 minutes.
Step 4: Add the blanched shredded pork, stir evenly, and cook for 5 minutes.
Step 5: Finally add chopped green vegetables, cook for 2 minutes and then turn off the heat.
Step 6: Add appropriate amount of salt and pepper to taste according to personal taste, and add a few drops of sesame oil to enhance the fragrance.
4. Tips for making
1.Rice to water ratio: If you like thin porridge, you can use a ratio of 1:10, and for thicker porridge, use a ratio of 1:6.
2.Meat processing: Lean meat is marinated in cooking wine and a little starch in advance to make it taste more tender and smooth.
3.Vegetable selection: You can choose seasonal vegetables according to the season, such as adding peas in spring and pumpkin in autumn.
4.Fire control: Simmer over low heat throughout the process to avoid burning the bottom, and stir occasionally during the process.
5.Nutritional upgrade: A small amount of scallops or shiitake mushrooms can be added to enhance the flavor and nutritional value.
5. Adaptation and adjustment for different groups of people
| crowd | Adjustment suggestions | Nutritional Focus |
|---|---|---|
| infants | Boil the porridge until soft and puree the vegetables and meat. | Easy to digest and absorb |
| elderly | Reduce salt and increase spleen-strengthening ingredients such as yam | Low Sodium High Fiber |
| fitness crowd | Increase the lean meat ratio and add chicken breasts | High protein and low fat |
| Postoperative recovery | Remove fibrous vegetables and use baby greens | Gentle and nourishing |
6. Frequently Asked Questions
Q: Why does my vegetable and lean meat porridge always taste not delicious enough?
A: There are three possible reasons: 1) The meat was not marinated in advance; 2) The amount of ginger was insufficient; 3) Sesame oil was not added at the end to enhance the flavor. It is recommended to follow the steps in the article to ensure that every step is in place.
Q: Can I use a rice cooker to make vegetable and lean meat porridge?
A: Yes. Use the "porridge" function of the rice cooker, but be careful to put meat and vegetables later to avoid overcooking. It is recommended to add meat in the last 30 minutes and vegetables in the last 10 minutes.
Q: Can I still eat vegetable and lean meat porridge overnight?
A: It is not recommended to eat vegetable and lean meat porridge overnight. Vegetables will produce nitrite after being stored for a long time, and meat will also easily deteriorate. If it must be stored, it should be placed in the refrigerator as soon as possible and no more than 12 hours, and it should be fully heated before eating.
Through the above detailed preparation methods and practical tips, I believe you will be able to make a delicious and nutritious bowl of vegetable and lean meat porridge. This porridge is not only suitable for daily consumption by the whole family, but is also a good choice for patients during their recovery period and as complementary food for infants and young children. According to seasonal changes and personal tastes, the combination of ingredients can be flexibly adjusted to make simple porridge delicious and healthy.
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