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忙碌的周三 再忙也不可以为难了家人们的肚子丫😍随便炒个色香味俱全的乌冬面，出门干活去咯🤗
📌乌冬炒黑胡椒
材料：
✅乌冬面
✅黑胡椒酱
✅菜心
✅香肠
✅虾仁
✅蒜米
✅鸡蛋
✅红萝卜
✅红辣椒
煮法（已附上视频）
✅把鸡蛋煎好备用
✅锅里热油把蒜米炒香
✅加入香肠，虾仁，菜心根，胡萝卜炒
✅加入菜心叶
✅随后加入乌冬面和黑胡椒酱拌炒均匀即可
#Annzzkitchen
#Journeywithannzz
#IamWongAnnzz
#Annzz寻味之旅
鸡蛋这样做更好吃！做法超简单的虾仁菠菜蛋饼！😍
菠菜口蘑鸡蛋的经典搭配简直太棒了，再混合超级奶香的芝士和QQ弹弹的鲜美虾仁简直就是天堂啊！一口吃下去，爆浆的芝士太邪恶了吧！而且忙碌的早晨，早餐肯定是要简单又方便。可以上班吃，也可以享受完后都还有多余时间上班！🥳
食材准备：
虾仁7颗（加料酒和盐，腌制10分钟），菠菜适量，口蘑3朵（切片），火腿2片（切丁），鸡蛋2个，低脂芝士 2片
.
图源：小红书@吃不饱同学
（如有侵权，请告知谢谢！）
😋 早餐随便炸 😋
早餐时间来哈拉两句：
昨晚和我的美人商家聊天，商家合作变成友谊合作的感觉真好，没有压力。她都让我自由发挥，做自己的方式就好，嘻嘻❤️！
她知道我不喜欢推卖，她知道我发文直播有自己的pattern liao liao。 喜欢怎样就怎样，能遇到这样的商家，好商量算了还美到不行咧。我好幸运。
讲真的，我只爱日常直播。商品分享要大销量的商家们请不要来找我，我真的不适合也没这个能力啊~~~~~
再来，昨天有网友通知我，一位美到不行的网红直播时拿着我的柠檬来泡，她说喝了对喉咙痛有效哦。
我和老爷看着她从冰箱拿出来，走到厨房泡来喝。超开心der。(我做的✋我做的✋)
看了看记录，原来是美丽网红的粉丝把我的柠檬蜜买来送给她。在别人的直播里，看见自己的产品，还是位美人网红，啊哈哈哈哈哈哈，我好开心耶❤️。大感谢❤️
今日早餐材料：
👉自家菜豆
👉自家Arugula
👉自家雨衣甘蓝
👉红萝卜
👉虾仁
👉木薯粉
👉面粉
👉Baking Powder
👉蛋
👉盐
👉麻油
#我问老爷怎么大家都好美
#老爷说我也很美
#Auntie美
🙄🙄🙄🙄🙄🙄
From this video, Roland shared a few tips to making smooth and silky Chinese Steamed Egg - did you catch it? If not watch it again :) We love to cook steamed food at home because steaming is an easy, quick and healthy way of cooking. If you haven't tried cooking using steam, you should try it. We love to steam food especially when we're cooking other dishes, such as rice or soup because we can make use of the 'free' steam to cook another dish. Very easy and convenient. If you don't have a steamer rack, it's time to get one asap.
See the ingredient list below for your easy reference.
Hope you can recreate this yummy dish in the comfort of your home. Happy cooking!
Thanks for dropping by our channel. Please subscribe to stay tuned to our home cooking videos.
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Thanks for watching!
See you soon.
------------------
Smooth & Silky Chinese Steamed Egg w/ Shrimp & Tofu 虾仁豆腐蒸水蛋
Ingredients:
Serves 3 - 4 pax
-------
Egg mixture + tofu
======
90ml (3fl oz) water
1 egg (about 50 - 60ml or 1.69oz - 2oz)
0.5 teaspoon chicken stock powder (or 1/3 teaspoon salt)
300g (10.14oz) soft tofu (beancurd)
Marinated prawns
======
100g (3.38 oz) shrimp
0.5 tablespoon cornflour (also known as cornstarch)
Sauce
======
0.5 teaspoon sugar
2 tablespoons hot water
2 tablespoons light soy sauce
===
Don't know where to get the ingredients or don't know how they look like? See the links below.
Chicken stock powder https://amzn.to/3vS88Gq
Soft tofu https://amzn.to/2SXYFid
Cornflour https://amzn.to/2SPKxaV
Light soy sauce https://amzn.to/3uMcYDT
Optional ingredient: Sesame oil https://amzn.to/3igRDA6
----------
Looking for similar cooking equipment like the one we used in the video? These might interest you:
Steamer rack
- Cooking rack style https://amzn.to/2TwQvOc
- Bamboo steamer https://amzn.to/3z0NGFC
- Pot insert style https://amzn.to/3czcwmr
- Rice cooker steamer rack & stand set https://amzn.to/2S83WE2
Note: do make sure that the rack fits your equipment before purchase.
Honeycomb wok https://amzn.to/34IZxtZ
Buy the exact wok we used in the video:
https://heyhommies.com/product/la-gourmet-galactic-32cm-wok/
-------------
Filming equipment: iPhone 11 Pro Max (Get from Amazon https://amzn.to/3eA24tz)
Microphone: Sennheiser AVX digital wireless microphone system
Get Sennheiser wireless microphone in Singapore: https://singapore.sennheiser.com/products/avx-mke2-set-3-uk?_pos=2&_sid=adb86a9d8&_ss=r
Get Sennheiser wireless microphone from Amazon: https://amzn.to/2NILqMR
-----------------------------------
If you like this recipe, you might like these too:
Steamed Garlic Prawns 清蒸蒜蓉冬粉虾
https://youtu.be/Vbq9zTICJ-I
Chinese Steamed Garlic Calamari (Squid or Sotong) w/ Glass Noodles
https://youtu.be/E59P_ykiyzA
2 Easy Ways to Steam Chicken with 7 ingredients 蒸滑鸡
https://youtu.be/n5x_GqeX7Yw
-----------------------------------
Disclaimer: Spice N' Pans is not related to these products and cannot guarantee the quality of the products in the links provided. Links are provided here for your convenience. We can only stand by the brands of the products we used in the video and we highly recommend you to buy them. Even then, preference can be subjective. Please buy at your own risk. Some of the links provided here may be affiliated. These links are important as they help to fund this channel so that we can continue to give you more recipes. Cheers!
▋简介Introduction
#曼食慢语
天热了不少朋友又进入了一年一度的减肥期，今天就来帮大家更新一下食谱，好吃，简单，方便，不寡淡，无生冷，做一次饭搞定一周午餐！祝大家好好吃饭，快乐减脂！
The hot weather is starting to get hot, and many people have entered the annual weight loss period. Today I will update the low-fat recipes, which are delicious, simple, convenient, not boring, no coldness, and one meal to get a week’s lunch!
▋相关视频Related videos
一周午餐便当meal prep ideas & tips：
https://youtu.be/UAKkzLX49W0
一周免加热便当lunch box without heating：
https://youtu.be/OL8_8zPatUw
一周减脂便当Fat loss lunchbox：
https://youtu.be/JiUyIdTBP6M
一周便当备菜meal prep ideas Q&A：
https://youtu.be/8dWiB5Na_-I
▋食材Ingredients
食材的用量可供两人一周食用
The amount of ingredients can be consumed by two people a week
★野米燕麦饭 150kcal/100g
燕麦米：野米：白米=1:1:2
wild rice：grains of oats ：rice=1:1:2
★烤南瓜 26 kcal/100g
南瓜400g，400g pumpkin
★蒸山药 56 kcal/100g
山药 400g，400g yam
★鸡肉饼 114.67 kcal/100g
鸡胸肉 200g ，200g chicken breast
胡萝卜细丁15g，15g diced carrots
杏鲍菇细丁25g，25g diced pleurotus eryngii
虾仁50g，50g shrimp
玉米粒 15g，15g corn kernels
大葱碎 10g，10g diced green onions
白胡椒1小撮，pinch of white pepper
盐1/2小勺，1/2 tsp salt
糖1/4小勺 ，1/4 tsp sugar
蚝油1/2大勺，1/2 tbsp of oyster sauce
玉米淀粉1大勺，1 tbsp cornstarch
植物油1小勺，1 tsp of vegetable oil
★沙茶牛腱子 172.08 kcal/100g
沙茶酱30g，30g shacha sauce
植物油1小勺，1 tsp of vegetable oil
牛腱子400g，400g beef tendon
八角1个，1 star anise
五香粉1小勺，1 tsp five-spice powder
黄酒2大勺，2 tbsp shaoxing wine
盐1/2小勺，1/2 tsp salt
糖1/2小勺，1/2 tsp sugar
生抽1大勺，1 tbsp soy sauce
姜片4片，4 slices of ginger
大葱段一截，10cm leek
★剁椒蒸冻豆腐 80.15 kcal/100g
北豆腐一块（冷冻）350g，north tofu 350g
剁椒2大勺，2 tbsp chopped pepper
糖1/2小勺，1/2 tsp sugar
白胡椒1/4小勺，1/4 tsp white pepper
香油1小勺，1 tsp of sesame oil
生抽1小勺，1 tsp light soy sauce
蒜蓉1/2小勺, 1/2 tsp minced garlic
★茄汁虾仁 87.12 kcal/100g
虾仁300g，shrimp 300g
番茄膏30g，tomato paste 30g
植物油1小勺，1 tsp of vegetable oil
盐1/2小勺，1/2 tsp salt
蒜蓉1/2小勺，1/2 tsp minced garlic
黑胡椒，black pepper
大葱碎10g，diced green onions 10g
★韩风辣肉酱 131.24 kcal/100g
梅花肉100g，100g plum meat
鸡胸肉50g，50g chicken breast
杏鲍菇细丁50g，50g diced pleurotus eryngii
韩式辣酱30g，30g Korean hot Sauce
蒜蓉1/2小勺，1/2 tsp minced garlic
大葱碎10g，10g diced leek
生抽1/2大勺，1/2 tbsp light soy sauce
糖1/2小勺，1/2 tsp sugar
香油1/2小勺，1/2 tsp sesame oil
黑胡椒，black pepper
植物油2小勺，2 tsp of vegetable oil
★水煮菠菜 28 kcal/100g
菠菜500g,spinach
盐 salt
★拌苦瓜 23.26 kcal/100g
苦瓜 400g，bitter melon 400g
蚝油1小勺，1 tsp oyster sauce
蒜蓉1/2小勺，1/2 tsp minced garlic
盐1小勺, 1 tsp salt
★黑椒杏鲍菇 55 kcal/100g
杏鲍菇（切粗丝）300g，300g pleurotus eryngii（cut into strips）
盐1/2小勺，1/2 tsp salt
黑胡椒1/4小勺，1/4 tsp black pepper
蒜蓉1/2小勺，1/2 tsp minced garlic
★清炒笋丝 47 kcal/100g
春笋300g（去壳后），spring bamboo shoots
盐1/4小勺，1/4 tsp salt
生抽1大勺，1 tbsp light soy sauce
糖1/4小勺，1/4 tsp sugar
★清炒胡萝卜 59.8 kcal/100g
胡萝卜（切丝）300g，carrot strips 300g
蒜蓉1/2小勺，1/2 tsp minced garlic
盐1/2小勺，1/2 tsp salt
▋便当组合lunch box combination
周一 342.82kcal
鸡肉饼150g
蒸山药100g
黑椒杏鲍菇100g
清炒胡萝卜100g
周二 354.39kcal
沙茶牛腱子150g
拌苦瓜100g
烤南瓜100g
清炒笋丝100g
周三 354.22kcal
剁椒蒸冻豆腐150g
野米燕麦饭100g
蒸山药100g
水煮菠菜100g
周四 329.94kcal
茄汁虾仁150g
野米燕麦饭100g
烤南瓜100g
拌苦瓜100g
周五 362.65kcal
韩风辣肉酱100g
野米燕麦饭100g
水煮菠菜100g
清炒笋丝50g
清炒胡萝卜50g
▋ 相关视频列表Related video list
一周午餐便当meal prep lunchbox：
https://www.youtube.com/watch?v=JiUyIdTBP6M&list=PLXpt3FUcUvXpr7hQOF3ADo0f7WIbCy3d0
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