Healthy home-cooked recipes, delicious and not greasy

If you want to make home-cooked dishes that are delicious and not greasy, the core logic has never been "no oil at all" or "only boiled vegetables". Instead, it relies on the combination of ingredients, oil-reducing techniques, and seasoning ideas. Even those who like spicy food and heavy sauces can find a suitable solution.

A while ago, I had a meal with Fa Xiao, who is a family nutritionist. She would not directly cut off tough dishes such as braised pork and twice-cooked pork when making meals for the three-high-income family. After adjusting the recipe, she could still arrange it once a week. The whole family did not feel at a loss, and the blood lipid levels were very stable.

Take the combination of ingredients as an example. There is really no need to separate meat and vegetables so clearly. In the past, I always felt that stir-fried lettuce was bland and required two tablespoons of oil to make it fragrant. Later, I tried frying thinly sliced ​​bacon slices in the pan first. The little oil that came out was just enough to stir-fry the whole dish. The salty aroma soaked into the stems of the vegetable, and I didn’t even need to add any extra salt. It was delicious when paired with white rice. Some people think that using animal fat is unhealthy. In fact, the total amount of fat produced by frying ingredients such as lean bacon and bacon edges is much less than the two tablespoons of vegetable oil you pour in, and the inherent fat flavor cannot be brought out by condiments. Vegetarian friends also have an alternative. Grab a few soaked dried shiitake mushrooms and fry them with green vegetables. The fresh aroma of the mushrooms fills the entire kitchen. Even if you only spray two pumps of olive oil, the fried vegetables will be so fresh that you can feed two bowls of rice.

When it comes to oil-reducing techniques, I have fallen into a big trap before: In order to reduce the amount of oil, I added water every time I stir-fried vegetables. As a result, the vegetables turned out so watery that even my cat would turn away when he passed by and smelled them. Later, I learned the method of "grilling the pan" from my cousin who owns a small restaurant. I heated the iron pot until it was smoking slightly, then poured in cool oil to make it smooth. Pour out the excess oil before stir-frying. Whether it was frying tofu or stir-frying shredded pork, it was not sticky at all. The amount of oil used was two-thirds less than usual, and the stir-fried dishes still had a bit of pan flavor and were very fragrant.

Oh, yes, there is also the oil spray bottle that has been very controversial online recently. Some people say it is an IQ tax. I have been using it for more than half a year and I think it really smells good. In the past, I always poured too much oil, and half a layer of oil would accumulate on the bottom of the dish after frying. Now, three or four sprays are enough to fry vegetables. A bottle of 5L cooking oil lasted a full month and a half longer than before, and I saved a lot of money. If you're craving for some "fried goods", it's easy. A few days ago, I made the air fryer version of soft-fried tenderloin. Cut the tenderloin into strips and marinate it with light soy sauce, pepper, and a little starch for 10 minutes. Spray a thin layer of oil on the surface and bake it at 180 degrees for 12 minutes. It's crispy on the outside and tender on the inside. Sprinkle some barbecue seasoning on it and it's almost the same as deep-fried. The amount of fat is 80% less. It's perfect with rice.

The seasoning aspect is actually more flexible. There is no need to follow the so-called "healthy meal" standards. You can adjust it to whatever you like. Friends from the north like to make sauce-cooked dishes, such as the sauce-roasted eggplant that used to be greasy. Now cut the eggplant into strips and sprinkle with salt for 10 minutes. Squeeze out the excess water and stir-fry until soft. Add a spoonful of soybean paste, a little light soy sauce and sugar and simmer for 2 minutes. It is salty and fragrant. There is only a thin layer of sauce on the bottom of the plate and not oily at all. I made this when I got home from overtime last week. It was done in 10 minutes and I didn’t even feel tired after eating two bowls of rice. The twice-cooked pork that friends from Sichuan and Chongqing like to make can also be modified. Cook the pork belly until it is medium-cooked and cut into thin slices. Slowly stir out the fat in the pot over low heat. Pour out the excess oil and it can be used for stir-frying vegetables next time. Add bean paste, tempeh, and green pepper and stir well before serving. The fat part has been charred until fragrant, and it is not greasy at all. It is very spicy and goes well with rice.

If you have a light mouth and like to eat something fresh, it's easy, such as the tomato scrambled eggs that every household makes. I used to pour half a pot of oil into the scrambled eggs, but later I learned a little trick. When the eggs are beaten, add a spoonful of warm water. Pour the cold oil into the hot pot over low heat and spread it out. Then fry the tomatoes until they are sandy, add the eggs back and add a little salt and sugar. It's sour and sweet, and it's less oily. My niece has to fill up half a bowl of rice every time she eats this.

In fact, there are no fixed standards for home-cooked dishes. There is no need to use a food scale to calculate the calories in grams of each dish. The more you cook, the better the texture will be. As long as you don't feel nauseous after eating, don't feel that heavy feeling of guilt in your stomach, and can happily eat an extra half bowl of rice, this is the most healthy recipe for you.