Don't blame the potato again! French fries, hash browns, potato chips, baked potatoes… these may sound like high-calorie foods, but the root of the evil is the way they are cooked and the ingredients, not the potatoes themselves, okay? ! As long as it is cooked properly, the resistant starch of potatoes will not make people exaggeratedly fat. The following 3 cooking methods are provided for your reference:
Put the potatoes into the microwave container, and heat each time for 30 seconds to 1 minute, until the chopsticks can penetrate. The microwave time varies with the power of the microwave and the weight of the potatoes. Take a 1000W microwave oven as an example, the heating time is as follows:
2 to 3 minutes 4 to 5 minutes 5 to 6 minutes
Schematic／
Whether the whole potato is boiled with the skin on, or steamed after being cut into pieces, the cooking principle is the same, heat until chopsticks can penetrate, the difference is that if you want to keep the whole potato intact, boil it with water It will be faster than steaming in a pot. Potatoes are more suitable for steaming in a pot, so that part of the potatoes will not be melted into the water during the boiling process; after dicing, remember to rinse off the starch on the surface, so as to avoid steaming black and ugly potatoes.
Potatoes can also be compared to the storage methods of rice and pasta, and the steamed and boiled potatoes can be divided into airtight boxes according to their own needs, and the lids should be closed. The water vapor is discharged, and after the rapid cooling, the portion that will be eaten within 3 days will be refrigerated, and the rest can be stored in the freezer.Save 1 month.
. Frozen potatoes will release water after thawing, and the taste is not good, so they are not suitable for direct consumption, but they can be used for shrimp and potato pancakes after squeezing the water dry, or mixed with vegetables to make salads.
100g shrimp, 1/8 tsp white pepper, 1/8 tsp salt, 1 egg, 5g garlic (mashed or finely chopped), 150g potato, 10g onion (shredded), red 10g radish (shredded), 20g shallot (cut into sections), 1 tbsp sesame oil or cooking oil
1 teaspoon of sugar, 1 tablespoon of soy sauce, 1 tablespoon of rice wine or boiled water, 1 tablespoon of Korean hot sauce, 5 grams of garlic (ground into puree or finely chopped)
1. Cook the potatoes until cooked and set aside. 2. Shrimp, white pepper, salt, marinate together and set aside. 3. Prepare vegetables such as garlic, onions, carrots, and shallots. 4. Make Korean all-purpose sauce: mix all the contents evenly, taste the taste, and adjust according to personal preference.
1. After breaking up the eggs, add garlic, white pepper, and salt, and mix well. 2 Add in potatoes and mash, then add in other vegetable ingredients and mix well. 3 Heat a wok over a low heat, pour in sesame oil or cooking oil, pour in the mixture of method 2 and spread it out, then add in the shrimps, fry until the shrimps start to turn red and change color, turn over and fry for 1 minute to finish; Korean all-purpose sauce" to enjoy together.
This dish is a simplified version of Korean seafood pancakes. It uses frozen potatoes and eggs and mixes them evenly to replace the batter. Then other fillings are added to make pancakes. It should be noted that flour is a processed product. After cooking, it is a food with a high GI. It is recommended to eat it after exercise!
◎ This article is excerpted from / "Be Your Own Sports Nutritionist" by Zhang Yi Eason & the nutritionist team of the Good Food Class ◎ Image source/Culture of Happiness‧Dazhi Image/Shutterstock
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