Every Spring Festival, my mother will fry some meatballs, save them for stir-frying, cooking soup, or make our hometown’s unique [糊 (we pronounce "nāo") meat dishes] (a kind of stuff similar to pork stewed vermicelli, think I did it!), it’s a bit of a taste of the year in my family.
I suddenly wanted to eat it a few days ago, so I thought about baking it in the oven:
☑Using only lean meat, no extra oil (baking will force out the oil), no deep frying, simple ingredients, low calories, and less burden on the body when eating;
☑It can be made in advance, refrigerated and stored in the refrigerator, and can be eaten and taken to save time;
☑Health ≠ bad taste. The meatballs made are not dry or firewood. I have made them several times in a row recently, and I gnawed off two ʕ •́؈•̀ ₎ as soon as they came out of the oven.
I call him Stubborn Big Meatball!
This year's Spring Festival, I am also planning to bake some and take them home!
Healthy Tofu Grilled Meatballs
■Ingredients:
Lean meat 500g
Northern Tofu 150g
1 green onion
1 egg white
2 slices of ginger
2 spoons of fish sauce
◇ If there is no fish sauce, you can add a spoonful of light soy sauce.
1 scoop soy sauce
1/2 tsp salt
1/2 tsp crushed white pepper
1/2 tsp crushed peppercorns
■How to:
❶ Clean the scallions and ginger slices and smash them with a cooking machine. Crush the tofu with your hands and mix with lean meat, egg whites, ginger slices, fish sauce, light soy sauce, salt, crushed white pepper, and crushed peppercorns.
◇The calories of lean meat are actually about the same as that of chicken breast, so it is not burdensome to eat! It can also be replaced with beef, chicken breast, etc., and the taste and heat can be slightly adjusted.
◇If there is no fish sauce, you can add a spoonful of light soy sauce.
❷ Use chopsticks to whip vigorously in one direction (after a period of whipping, you can feel obvious bluntness); put it in the freezer of the refrigerator and refrigerate for 30 minutes.
◇It is best not to omit the step of refrigerating in the refrigerator, it is easier to shape.
❸Preheat the oven to 200°C, take a baking tray with a certain depth, and spread tin foil.
◇It can also be fried.
❹ Roll the iced meat stuffing into small balls with your hands, and hold and compact them with your hands while reuniting ; I made a 25~30g one, which is slightly smaller than a table tennis ball.
◇ During the roasting process, some oil and gravy will flow out of the meatballs , so they are not easy to disperse when held tightly and compacted.
❺Put the baking tray in the middle of the oven, use upper and lower heat, and bake at 200°C for 35 minutes, or when the meatballs turn brown, take them out and let them cool
◇The size of the meatballs is different, and the baking time is different, you can judge according to your actual situation.
◇Do not bake for too long, without adding extra oil, if the time is too long, it will dry out and stick to the tin foil.
When baked for 10 minutes, the meatballs were soft
When baking for 20 minutes, some of the oil and soup came out of the meatballs, and they began to change color.
It's good to bake it so that the outside is burnt.
eat two each
If you don’t put tofu——
My favorite recipe is: 500g lean meat, 1.5 green onions, 1 egg yolk, 2 slices of ginger, 2 spoons of fish sauce, 1 spoon of light soy sauce, 1/2 teaspoon of salt, 1/2 teaspoon of crushed white pepper, 1/2 tsp crushed pepper, 1 tsp breadcrumbs.
The steps are the same as the tofu meatballs. The baking time is 30 minutes at 180°C (200°C is also possible). The baking time will vary depending on the size. Just turn the meatballs into a burnt yellow color.
After sharing the meatballs, share the recipe of two soba bowls.
Meatball Noodles
The finished meatballs can be stored in the refrigerator sealed and refrigerated. They can be used for cooking, soup, and stew, just like normal croquettes.
For breakfast, I will simply put a sauce on the meatballs, and the sauce can also be used to mix noodles (I usually use soba noodles, which have a low GI value, and 50-70g is enough to fill me up), simple and fast, and dietary fiber, protein, and carbohydrates have it all! Share a recipe:
■Ingredients:
meatball
▶Meatball sauce (this amount of sauce can make about 20 meatballs, just cut it according to your actual situation):
Sriracha sauce 1~2 tablespoons
2 spoons of fish sauce
1/2 spoon of tomato paste
1 scoop soy sauce
Salt, black pepper to taste
1 tsp sesame oil
half a bowl of water
▶Noodles:
Buckwheat noodles 50~70g
Carrot shreds, cabbage shreds, cucumber shreds, avocado, almonds and other side dishes are at your own convenience
■How to:
❶ Mix Sriracha sauce, fish sauce, light soy sauce, tomato paste, salt, black pepper, sesame oil, water, and stir well.
❷Put the adjusted sauce in a non-stick pan, bring to a boil over medium heat, add the meatballs, and collect the sauce while rolling.
❸ Wait until the sauce is thick enough to hang on the meatballs (you can take the meatballs and eat them directly)! Don't collect the sauce completely, it's delicious when you use it with bibimbap or bibimbap.
❹ Cook soba noodles, and prepare some side dishes at the same time, such as cucumber shreds, carrot shreds, cabbage shreds, even avocado, bean sprouts, almonds, nuts, etc.
◇It is best to buy buckwheat noodles with a buckwheat content of more than 50%.
◇If the knife is good, shredded cucumbers and carrots are best cut by hand, and the taste of the grater is not good (especially the kind that is very thin).
❺Put the cooked soba noodles, meatballs and prepared side dishes together, pour over the excess sauce, and stir well.
Shredded Chicken Noodles
Now that the meatball noodles are distributed, I will share another shredded chicken, which is also a way I love.
Since I don't accept the shreds of boiled chicken breasts at all, I have to use my consciousness to block the sense of smell every time I tear chicken breasts for fat meat, so I usually fry the chicken breasts first.
Chicken breasts can be marinated whole in the refrigerator in advance and kept refrigerated for two days (if you are in a hurry, it is faster to cut into small pieces and then marinate, and it is easier to fry), so compared with boiling, the time and energy are actually the same. But the shredded chicken produced in this way is more fragrant, and it has a little taste naturally.
■Ingredients:
2 small chicken breasts (you can replace it with an appropriate amount of large chicken breasts. The small chicken breasts are fat meat I stole, and they were discovered...)
▶Chicken breast marinade:
1/2 tsp olive oil
1/2 spoon of honey
1 scoop soy sauce
Salt, black pepper to taste
1 clove garlic (optional)
1 slice ginger (optional)
▶Noodles:
Buckwheat noodles 50~70g
Carrot shreds, cabbage shreds, cucumber shreds, avocado, almonds and other side dishes are at your own convenience
▶Noodle sauce (I made a sauce with pb2, you can also make a simple vinaigrette):
2 scoops of PB2 low-fat peanut powder
1 scoop soy sauce
1 tsp balsamic vinegar
Water, salt, crushed black pepper
■How to:
❶Mix olive oil, honey, light soy sauce, salt, crushed black pepper, garlic (optional), shredded ginger (optional), chicken breast slices, slightly marinated;
❷Put an appropriate amount of olive oil in a non-stick pan, heat it slightly, add chicken breasts, and fry each side until golden.
◇Chicken breast must be fried until cooked through. Sliced frying saves time and effort. If you fry the whole piece, you can cover it and simmer for a while.
❸ Cook soba noodles, and prepare some side dishes at the same time, such as cucumber shreds, carrot shreds, cabbage shreds, even avocado, bean sprouts, almonds, nuts, etc., and tear the fried chicken breast into shreds.
❹ Make a sauce: PB2 low-fat peanut powder is mixed with appropriate amount of water, pour in soy sauce, balsamic vinegar, and crushed black pepper, stir well, and add appropriate amount of salt according to taste.
❺Put the cooked soba noodles, shredded chicken and prepared side dishes together, pour over the excess sauce, and stir well.
all right! Let’s share the stubborn big meatballs and buckwheat noodles~ If you follow this method to make healthy tofu grilled meatballs or buckwheat noodles, you can @我，Every time you collect your homework, you will be happy ٩꒰ ˘ ³˘꒱۶~♡
Some Douyou asked if there is a collection of previous content. The custom menu of the official account may be more convenient... But I saw that the screenshots sent by many people have not been updated to the latest one. I don’t know how to break it.
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