Nutritious fat reduction bento

Since the three-point exercise and seven-point diet for weight loss and fitness, the effect is not obvious. In active exploration, eating right is more important than practicing well. Get up half an hour early on a weekday morning, prepare a lunch, take Meimei to work, the mood of the day is super good , and I have been insisting on it for a few months unconsciously, usually looking for recipes in Weibo and the small kitchen to study what to eat, and now I also come to give back~ Weibo: Daydream Little Gray Gray (Welcome to exchange with each other.)

Ingredients

Tofu a

Prawns several（

Waterspinach a handful

Chickenbreast a

Brownrice ，，

Cooking Instructions

Let's start with the renderings
Water spinach method:
hot pan cold oil (olive oil)
put minced garlic + dried chili pepper to boil the pot, after the minced garlic is golden, wash and cut the water spinach into about five centimeters, put it down on high heat, fry
it all down, put some salt and get out of the pot
OK (I don't like MSG chicken essence, so there is no one in the kitchen.)
Tofu:
Compare the width of the lunch box, cut well, heat the oil in a pan, put it down to fry, and fry slowly over low heat. One side is OK and then turn the other side, don't turn it frequently~
Scatter a little salt and pepper and it's OK
Shrimp:
Bring water to a boil, add ginger and garlic
and bring shrimp
to a boil
The chicken breast was marinated
the night before, with cooking wine/soy sauce/pepper
chicken breast with its own oil, I was losing fat again, so I didn't put oil
in the pan and fried, in order to cook quickly, I cut a few knives
for five minutes
on each side, remember! Small fire! Saucepan!