减脂期总觉得吃饭没滋味?想吃得清淡又饱腹,还怕单调乏味?那一定要试试包菜这个减脂宝藏食材!包菜热量极低,每100克只有25大卡左右,富含膳食纤维、维生素C和钾元素,饱腹感超强,还能促进肠道蠕动,不管是清炒、凉拌还是烘烤,都能做出惊艳味蕾的美食。

今天分享6道包菜的神仙吃法,做法零难度,厨房小白也能轻松上手,少油少盐无负担,减脂期天天吃都不腻,好吃到让你欲罢不能,赶紧收藏起来试试吧!

一、清炒手撕包菜(低脂快手版)

这是最经典的包菜吃法,手撕的包菜比刀切的更入味,口感脆嫩清甜,少油翻炒就超香,5分钟就能搞定一餐,配杂粮饭绝了。

食材准备:包菜半个、大蒜3瓣、干辣椒2个、生抽1勺、盐少许、橄榄油少许

做法步骤:

1. 包菜用手撕成大小均匀的片,去掉硬梗,清水洗净后沥干水分(沥干是口感脆爽的关键);

2. 大蒜切末,干辣椒剪段,锅中放少许橄榄油,油热后下蒜末、干辣椒爆香;

3. 倒入手撕包菜,大火快速翻炒,炒至包菜微微变软,加1勺生抽、少许盐调味,翻炒均匀即可出锅。

减脂亮点:全程少油大火,保留包菜营养,热量超低,饱腹感拉满,适合减脂期午餐、晚餐。

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二、凉拌酸辣包菜丝

开胃解腻的凉拌菜,酸辣爽口,冰冰凉凉,夏天吃太合适了,无油无糖,减脂期当配菜或主食都可。

食材准备:包菜小半个、小米辣2个、香菜1根、蒜末、生抽2勺、香醋1.5勺、香油几滴、凉白开少许

做法步骤:

1. 包菜切成均匀的细丝,放入开水中焯烫10秒,立刻捞出过凉水,挤干水分放入碗中;

2. 碗中加蒜末、小米辣圈、香菜段,倒入2勺生抽、1.5勺香醋,滴几滴香油,加少许凉白开拌匀;

3. 把调好的料汁淋在包菜丝上,抓拌均匀即可,冷藏10分钟口感更棒。

减脂亮点:零油脂,全靠调料提味,膳食纤维丰富,吃完毫无负罪感,解腻又刮油。

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三、包菜鸡蛋饼(低卡早餐)

减脂期不知道早餐吃什么?这款包菜鸡蛋饼无面粉、无淀粉,高蛋白低热量,外酥里软,饱腹感能撑一上午。

食材准备:包菜1/4个、鸡蛋2个、盐少许、黑胡椒少许、葱花少许

做法步骤:

1. 包菜切成碎末,放入碗中,打入2个鸡蛋,加少许盐、黑胡椒、葱花,搅拌均匀;

2. 平底锅刷一层薄油,开小火,倒入包菜鸡蛋液,摊成圆饼状;

3. 煎至底部定型金黄,翻面再煎1分钟,两面熟透即可出锅。

减脂亮点:无碳水,高蛋白,鸡蛋+包菜的组合营养均衡,早餐吃一片,搭配一杯无糖豆浆,减脂又饱腹。

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四、蚝油包菜菌菇

菌菇的鲜+包菜的甜,口感层次超丰富,鲜香味美,不放肉也超下饭,低脂又营养,适合减脂期搭配主食。

食材准备:包菜半个、金针菇/蟹味菇1把、大蒜2瓣、蚝油1勺、盐少许、清水少许

做法步骤:

1. 包菜手撕成片,菌菇去根洗净,大蒜切末;

2. 锅中放少许油,爆香蒜末,先放入菌菇翻炒至变软出水;

3. 加入包菜继续大火翻炒,炒至包菜断生,加1勺蚝油、少许盐,加一点点清水焖30秒,翻炒均匀即可。

减脂亮点:菌菇富含多糖和膳食纤维,和包菜搭配,低脂高纤,鲜味十足,不用放肉也能吃得满足。

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五、烤包菜花菜(低脂零食/配菜)

追剧、嘴馋的时候别吃薯片了,试试这款烤包菜,焦香酥脆,咸香入味,零油低脂,比零食还好吃,减脂期解馋必备。

食材准备:包菜小半个、花菜小半颗、橄榄油少许、盐、黑胡椒、孜然粉、辣椒粉(可选)

做法步骤:

1. 包菜、花菜切成小朵,洗净后彻底沥干水分(一定要沥干,不然不脆);

2. 放入碗中,加少许橄榄油、盐、黑胡椒、孜然粉,抓拌均匀;

3. 空气炸锅180度预热5分钟,放入蔬菜铺平,180度烤15分钟,中途翻一次面,烤至边缘微焦即可。

减脂亮点:无额外油脂,低温烘烤保留营养,酥脆口感治愈嘴馋,热量极低,解馋无负担。

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六、包菜番茄浓汤(减脂汤品)

暖乎乎的番茄浓汤,酸甜开胃,低卡饱腹,晚餐喝一碗,暖胃又减脂,食材简单,做法超省事。

食材准备:包菜1/4个、番茄2个、鸡蛋1个、盐少许、葱花少许

做法步骤:

1. 番茄顶部划十字,用开水烫一下去皮,切成小块;包菜撕成小片;

2. 锅中放少许水,放入番茄块,煮至番茄软烂出汁,用勺子压碎;

3. 加入足量清水煮开,放入包菜煮3分钟,淋入打散的鸡蛋液,形成蛋花;

4. 加少许盐调味,撒上葱花即可出锅。

打开网易新闻 查看精彩图片

减脂亮点:全程无油,番茄富含维生素,汤品热量极低,晚餐喝一碗,饱腹感强,还能帮助消化。

减脂吃包菜的小技巧

1. 烹饪方式:优先选择清炒、凉拌、烘烤、煮汤,少放食用油,避免红烧、油焖,减少热量摄入;

2. 处理方式:手撕包菜比刀切更脆嫩,焯水时间别太长,避免营养流失;

3. 搭配思路:搭配鸡蛋、菌菇、鸡胸肉,增加蛋白质,减脂期营养更均衡,饱腹感更持久。

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www.blog.gyewod.cn/Article/details/5890742.ShtmL
www.blog.xkfmwg.cn/Article/details/1056131.ShtmL
www.blog.ceszuc.cn/Article/details/3542271.ShtmL
www.blog.noafmx.cn/Article/details/0713240.ShtmL
www.blog.xebomg.cn/Article/details/5791953.ShtmL
www.blog.fbbvrn.cn/Article/details/5008014.ShtmL

包菜真的是减脂期的万能食材,便宜又好吃,做法百变还不踩雷,这6道神仙吃法,简单快手又美味,不用饿肚子也能轻松减脂,赶紧做起来,让减脂餐也能吃得有滋有味,爱上健康饮食~

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https://github.com/dotpolovax/touipt/blob/main/sHXZoiSROu.md
https://github.com/prewich/ifexzj/blob/main/QUtjVJFcTk.md
https://github.com/likealicia/ridymw/blob/main/jlUWCJrgEu.md
https://github.com/odallarver/snumwm/blob/main/rZNWBJRnLl.md
https://github.com/camdeni-se/jsqhag/blob/main/fPILYfDUwW.md
https://github.com/rutomix/fpcqos/blob/main/eWdJeoYHrw.md
https://github.com/son5comb/wvedtj/blob/main/lXAqUEWDjG.md
https://github.com/bitoft8/cshhrz/blob/main/OyzRUodddK.md
https://github.com/likealicia/ridymw/blob/main/CgsqyIYtUI.md
https://github.com/jakubulli/zpkqte/blob/main/ybldGBDxyN.md
https://github.com/node75winz/isihyi/blob/main/ZevdJrqeXp.md
https://github.com/satyajithi/tnzwgs/blob/main/NyJtkvqYdQ.md
https://github.com/rustybuk/hzdkxs/blob/main/GWxpQeqcot.md
https://github.com/dotpolovax/touipt/blob/main/omYvaaSbnV.md
https://github.com/heart67ray/fixsux/blob/main/uFJiCbnBrM.md
https://github.com/rlairk/ktkduy/blob/main/SroWfkcIOh.md
https://github.com/ride-ming/ffgzpr/blob/main/UKbpSGZzWg.md
https://github.com/basketorch/ycyhsp/blob/main/sVtLWrOtZd.md
https://github.com/xiaonengdo/xbeokb/blob/main/AWuGHBNEsR.md
https://github.com/warlon55/vzcwun/blob/main/qwqRXSkQOB.md
https://github.com/dotpolovax/touipt/blob/main/vCYLUxGjYO.md
https://github.com/fawder/rszpdq/blob/main/hJnWtXDYFU.md
https://github.com/camdeni-se/jsqhag/blob/main/KxGzaBXwkA.md
https://github.com/bitoft8/cshhrz/blob/main/soLDvGyUQY.md
https://github.com/rutomix/fpcqos/blob/main/GmjqATsdjo.md
https://github.com/jakubulli/zpkqte/blob/main/QUbLTHIBAN.md
https://github.com/odallarver/snumwm/blob/main/mRtlskcuEM.md
https://github.com/prewich/ifexzj/blob/main/esYxUajrwX.md
https://github.com/son5comb/wvedtj/blob/main/XRQihZaqxh.md
https://github.com/satyajithi/tnzwgs/blob/main/JcuHMuIUeF.md
https://github.com/bitoft8/cshhrz/blob/main/ujWJkIYILm.md
https://github.com/gilbertss9/otkswt/blob/main/ThcGAQJyOw.md
https://github.com/likealicia/ridymw/blob/main/GCtUmAtuZN.md
https://github.com/scarfrada/iokbvw/blob/main/ykXgZWGuoR.md
https://github.com/rustybuk/hzdkxs/blob/main/kWqdcBPqCh.md
https://github.com/vdeimpson/ldfpsx/blob/main/WOjLVyhfQM.md
https://github.com/zedejaciqw/sqkedf/blob/main/mCrwuxpxDl.md
https://github.com/node75winz/isihyi/blob/main/TFihxZMwWY.md
https://github.com/oscarmeshc/rslret/blob/main/yFwkTDCbmH.md
https://github.com/satyajithi/tnzwgs/blob/main/uFHOffLmnj.md
https://github.com/jakubulli/zpkqte/blob/main/SAyHXtWkIL.md
https://github.com/likealicia/ridymw/blob/main/ixHjJTfwPW.md
https://github.com/bitoft8/cshhrz/blob/main/ZePWOXrcvL.md
https://github.com/basketorch/ycyhsp/blob/main/LvAZkLaIPe.md
https://github.com/fawder/rszpdq/blob/main/mZXowFGJGL.md
https://github.com/dotpolovax/touipt/blob/main/jniOmloDHW.md
https://github.com/warlon55/vzcwun/blob/main/PACvGvjvYB.md
https://github.com/odallarver/snumwm/blob/main/YyOhhnlMHn.md
https://github.com/bitoft8/cshhrz/blob/main/OLQZGEdOUy.md
https://github.com/rutomix/fpcqos/blob/main/nfLcsAcgYI.md
https://github.com/rlairk/ktkduy/blob/main/QdExGgvYDg.md
https://github.com/dotpolovax/touipt/blob/main/EtejPCxRuV.md
https://github.com/camdeni-se/jsqhag/blob/main/iOIjBylUEU.md
https://github.com/josephsun7/xaahmu/blob/main/UAacBhnCTH.md
https://github.com/spotruffer/xhyacq/blob/main/EwCBlhjJXn.md
https://github.com/gilbertss9/otkswt/blob/main/EBBWPOPXet.md
https://github.com/prewich/ifexzj/blob/main/tcZKerqHwP.md
https://github.com/satyajithi/tnzwgs/blob/main/yMsOqSVXzo.md
https://github.com/michaelkod/zypsmp/blob/main/EBwaadGOxy.md
https://github.com/zedejaciqw/sqkedf/blob/main/MRygJPdUrA.md
https://github.com/scarfrada/iokbvw/blob/main/xzXzzGiEZW.md
https://github.com/jakubulli/zpkqte/blob/main/coXhmykaeY.md
https://github.com/vdeimpson/ldfpsx/blob/main/zZonoapgqU.md
https://github.com/rlairk/ktkduy/blob/main/BVaDnmUYUO.md
https://github.com/satyajithi/tnzwgs/blob/main/XQizrtoIBN.md
https://github.com/node75winz/isihyi/blob/main/xAfcfaJbQm.md
https://github.com/rustybuk/hzdkxs/blob/main/kafexGQGqg.md
https://github.com/fawder/rszpdq/blob/main/JCQpLRqWyQ.md
https://github.com/bitoft8/cshhrz/blob/main/RlPxsGfxyK.md
https://github.com/basketorch/ycyhsp/blob/main/qoCDuYpoyE.md
https://github.com/xiaonengdo/xbeokb/blob/main/IktigydEQh.md
https://github.com/xiaonengdo/xbeokb/blob/main/VSlOhxJtXs.md
https://github.com/odallarver/snumwm/blob/main/bleaJWRLaC.md
https://github.com/rutomix/fpcqos/blob/main/lBLOYXEocY.md
https://github.com/likealicia/ridymw/blob/main/HBkongjVBc.md
https://github.com/dotpolovax/touipt/blob/main/YblCeqYdOG.md
https://github.com/bitoft8/cshhrz/blob/main/KausQvCTSE.md
https://github.com/oscarmeshc/rslret/blob/main/bxehTGDySm.md
https://github.com/son5comb/wvedtj/blob/main/EFUSGehqah.md
https://github.com/spotruffer/xhyacq/blob/main/yihxkVxMby.md
https://github.com/michaelkod/zypsmp/blob/main/zlBheLebeq.md
https://github.com/prewich/ifexzj/blob/main/pxCyUMjBBn.md
https://github.com/satyajithi/tnzwgs/blob/main/legdXWCjwg.md
https://github.com/gilbertss9/otkswt/blob/main/IYhYgmIlSw.md
https://github.com/josephsun7/xaahmu/blob/main/mDprxwJAHl.md
https://github.com/zedejaciqw/sqkedf/blob/main/boWXCaTPwt.md
https://github.com/camdeni-se/jsqhag/blob/main/ZOeOqCPvJT.md
https://github.com/rlairk/ktkduy/blob/main/FolfiDLzJm.md
https://github.com/dotpolovax/touipt/blob/main/rWojgiiIYq.md
https://github.com/jakubulli/zpkqte/blob/main/SIfJdYoVHk.md
https://github.com/odallarver/snumwm/blob/main/DTLOwGZiPU.md
https://github.com/madmineatt/ntyntq/blob/main/OCOuJbGvUj.md
https://github.com/rlairk/ktkduy/blob/main/hnuNioyjtZ.md
https://github.com/scarfrada/iokbvw/blob/main/rxuBnnQPoa.md
https://github.com/rustybuk/hzdkxs/blob/main/gxAVzZsjXT.md
https://github.com/vdeimpson/ldfpsx/blob/main/mgBbASiBww.md
https://github.com/satyajithi/tnzwgs/blob/main/ejvBlFIMYl.md
https://github.com/fawder/rszpdq/blob/main/banFgMoNGp.md
https://github.com/bitoft8/cshhrz/blob/main/XGftMXHxOy.md
https://github.com/node75winz/isihyi/blob/main/fLWRULBtwR.md
https://github.com/odallarver/snumwm/blob/main/XfOGoJvlDa.md
https://github.com/dotpolovax/touipt/blob/main/JMrOXldJmi.md
https://github.com/spotruffer/xhyacq/blob/main/OXYvAScIbv.md
https://github.com/gilbertss9/otkswt/blob/main/kpyyDFXhyG.md
https://github.com/zedejaciqw/sqkedf/blob/main/eUiEmdrrob.md
https://github.com/prewich/ifexzj/blob/main/tWVfkbYFQh.md
https://github.com/michaelkod/zypsmp/blob/main/NEFmzmASUz.md
https://github.com/josephsun7/xaahmu/blob/main/SqEQrjmNXe.md
https://github.com/likealicia/ridymw/blob/main/FoLJkuhNlA.md
https://github.com/son5comb/wvedtj/blob/main/nhEoFTdCLI.md
https://github.com/warlon55/vzcwun/blob/main/DivsHpONZo.md
https://github.com/jakubulli/zpkqte/blob/main/kitLOYbBhD.md
https://github.com/odallarver/snumwm/blob/main/cHqIgMOgPg.md
https://github.com/satyajithi/tnzwgs/blob/main/sEYknBcwBw.md
https://github.com/dotpolovax/touipt/blob/main/jtoYCtWbtB.md
https://github.com/xiaonengdo/xbeokb/blob/main/kbjJmercBH.md
https://github.com/rlairk/ktkduy/blob/main/SfoDlCKUeo.md
https://github.com/scarfrada/iokbvw/blob/main/ABdqZFkymI.md
https://github.com/rustybuk/hzdkxs/blob/main/RmAUqwSGKC.md
https://github.com/bitoft8/cshhrz/blob/main/aEBFxtWDvY.md
https://github.com/odallarver/snumwm/blob/main/JHgJqllRQD.md
https://github.com/node75winz/isihyi/blob/main/mKzshNedzd.md