Healthy low-fat oven version of family barbecue|#Healthymeals# (with teriyaki chicken and green onion skewer recipe)

In the UK, I really miss the days of summer nights in China.... So I took the time to go to M&S and buy all my favorite ingredients. Although enoki mushrooms and tofu were not bought this time, previous experience told me that I must highly recommend your enoki mushroom bacon rolls, and if you buy them in China, you must add ha~ Of course, in addition to a balanced and healthy barbecue pairing, sharing a favorite teriyaki chicken and green onion skewers This thoughtful barbecue combination is not the only one, but I hope to provide you with an idea: the ratio of protein/carbohydrates/fat in three meals should be balanced, and it is optimal to keep it at 4:4:2. Take barbecue as an example: one grilled rice cake as a staple food (about 30g of carbs) / one chicken breast and green onion skewers / two chicken wings without skin (high protein) / eat more green peppers, eggplant and shiitake mushrooms (vegetables) / taste potatoes and sweet potato root slices (coarse grains and dietary fiber) in moderation / a cup of sugar-free cola at the end??? Some people may think that you must avoid delicate carbs blabla during the high GI delicate carbs/fat loss period of rice cakes, but I think everything is mainly in moderation, and since you choose to eat a barbecue, don't be so particular about it23333.... Fairies learn to be tolerant of themselves! Ah sigh again, oven barbecue is really convenient, after the timing of the end of the plate~ Don't be frightened by the huge list of ingredients! It's actually quite simple (see the tips first!) ）✌Let's get started！ Come and hand in your work! If it's delicious, remember to give a good review! Come and give a high-five ✋~!

Ingredients

Meat/Protein

Chickensausage 5 pieces

Chickenwings 8 pieces

(Tofu) 200 g

Vegetables

Freshshiitakemushrooms 150 g

Eggplant 1 pc

Bellpepper/greenpepper 1 pc

Zucchini 1 piece

Carbs

Potatoes 3 usableportions:about300 g

Ricecake 180 g(3 pieces)

Lotusrootslices 150 g

Sweetpotatoes 200 g

SauceSauce

ThaiSweet&HotSauce 1 tbspAbout15 ml

Lightsoysauce 1 tbsp

darksoysauce 1 tbsp

Fuelconsumption 1 tbsp

Garlic 1/2

Purpleonion 1/2

Salt 1/2 tsp

Cuingranules 1 tbsp

Cuminpowder 2 tbsp

Chiliflakes 2 tbsp(Canbeincreasedifyoulikespicy)

Cookedwhitesesameseeds 2 tbsp

DietCoke 2 tbsp(canbereplacedbysugarsubstitute+water)

Oliveoil 1 tbsp

Chickenandgreenonionskewers

Chickenthigh/chickenbreast 200 g

Greenonion 1 largeroot

Lightsoysauce 1 tbsp

Oystersauce 1 tbsp

darksoysauce 1 tbsp

stevia 1 tbsp

whitepepper Apinch

blackpepper apinch

mincedgarlic apinch

Baconenokimushroomroll

Bacon 5 slices

Enokimushroom 150 g

Blackpepper Moderateamountistoomuch

Chickenwingmarinade

Bellpepperpowder 2 tbsp

Garlicpowder 2 tbsp

Blackpepper Appropriateamount

Lightsoysauce 2 tbsp

Other

Cookedwhitesesameseeds(sauce) Whitesesameinapanonminimumheatandturnyellow

Oliveoil Brushthebakingsheet/surfacealittle

Cooking Instructions

First of all, the ingredients should be prepared
Minced garlic and chopped onion are ready;
Add the homemade marinade to the chicken wings and set aside to marinate;
Remove the bones of the chicken thighs and cut them into 2*2 cm cubes/Cut the chicken breasts into 2*2 cm cubes, add homemade marinade and grasp well, and set aside to marinate;
Tofu slices; Chicken sausage can be cut/cut into sections;
Enoki mushrooms are divided into equal portions according to preference (I didn't buy enoki mushrooms, if you can buy them, you must buy them!) ï¼‰ï¼›
cut the mushroom cross flower (just beautiful, not cut);
Cut the eggplant in half and cut it in half, and cut it a few times, so that it is more flavorful when roasted;
Cut the green pepper into cubes;
zucchini slices;
Two slices of potatoes, one cut into hob pieces, both soaked in water;
sweet potato slices;
I prefer the whole roast of rice cakes, for me only the whole roast has a soul! But it's okay if you're willing to slice/slice into strips;
After the toast/steamed buns are prepared with or without adding the above at will

, preheat the oven to 200 degrees
Green onion/green pepper chicken skewers: chicken thigh/chicken breast with equal amount of green onion/green pepper; Enoki mushroom bacon roll: A piece of bacon wrapped in a piece of enoki mushrooms Pair with chopped black pepper, don't salt this step The bacon is very salty
Mix all the ingredients except white sesame seeds and olive oil, mix well, and immediately pour in the cooked white sesame seeds/a little hot olive oil that has just come out of the pan and pour in, that is, homemade barbecue sauce.

Give a close-up of the sauce, huge fragrance
Arrange the ingredients separately on a baking sheet / match them according to your preferred color
Meat can be served with eggplant/potatoes, which are very resistant to roasting
Brush evenly with a layer of sauce; Chicken wings and chicken skewers are marinated, so don't brush up on barbecue sauce! (I brushed two chicken wings and it didn't feel as delicious as the original pickling)
Put it in the preheated oven at 200 degrees for 15 minutes and turn to 165 degrees for 20 minutes
The chicken and green onion skewers are still the classic teriyaki flavor! It's also great to bake one on its own!
Don't brush the barbecue sauce on the sweet potato chips, because they are sweet, and they are soft and sweet when baked
I blew up this grilled sausage, the skin is crispy, and the meat is tender. My mom doesn't like meat and ate two! ps: Chicken sausage is a good thing with high protein and low fat, and the taste is not inferior to ordinary grilled sausage
The chicken wings are absolutely just right, and the pickled chicken wings I gave are tried and tested, with a bit of Orleans flavor
Rice cakes can really be the finale in the whole oven, the skin is crispy, the inside is glutinous but chewy, and it is a soul rice cake!