Dinner: Fried sesame chicken with broccoli. 炸芝麻雞炒西蘭花

Please add me as your friend on facebook: www.facebook.com/wantanmien 請加我成為您的朋友在 facebook 上: www.facebook.com/wantanmien You can find more recipes and information on my website: www.wantanmien.com 請去我綱頁: www.wantanmien.com 你會找到很多不同的食譜和大家分享 Chinese and english recipe/ instructions below 材料: 1. 3 塊雞胸肉 2. 200 克= 7 oz 西蘭花 ( 西蘭花: 沸水放些鹽, 放入西蘭花煮2 分, 取出, 過水.) 3.150 克= 5.2 oz 芝麻 4. 3 個蛋白 5. 80 克= 2.8 oz 先濾麵粉 6. 600 ml = 20.30 fl oz 炸油 7. 3 茶匙蠔油 8. 2 粒蒜頭 做: A. 雞胸肉切 0.5 薄片, 醃料: 少許糖, 2 茶匙鹽, 少許胡椒粉, 2 荼匙醬油, 2 茶匙 rum 酒, 1 粒蒜蓉,拌勻後加入, 2 茶匙豆粉拌勻. 醃 20 分鍾. B. 、炒菜調味料: 80 ml =2.7 fl oz 水, 2茶匙醬油, 少許糖, 2 茶匙鹽, 少許胡椒粉,3 茶匙蠔油, 2 茶匙半豆粉 C. 做炸料: 3 只旦白, 加入 80 克先濾麵粉拌勻. 4. 先熱炸油, 教中火, 雞片倒入炸料拌和, 碟上放芝麻, 把雞片沾上芝麻後, 用手按緊, 放入炸至黃色.取出 5. pan 要熱放蒜粒碎, 倒入菜炒幾下, 加入調味料滾時, 移開,中間放炸雞塊, 炒幾下, 上碟 可用杏仁片代替芝麻 Ingredients: 1. 3 chicken breasts 2. 200 gram = 7 oz broccoli 3. 150 gram = 5.2 oz sesame 4. 3 egg whites 5. 80 gram = 2.8 oz sieved flour 6. 600 ml0 20.30 fl oz oil 7. 3 tsp oyster sauce 8. 2. chopped garlic Broccoli: put in boiling water , add pinch of salt in, cook for 2 minutes take out, wash and drain. Method: A. cut chicken breast in slices, add pinch of sugar, 2 tsp salt, pinch of pepper, 2 tsp soy sauce, 2 tsp rum, 1 chopped garlic and mix well, then add 2 tsp corn flour mix together, marinale for 20 min. B. sauce: 1. 80 ml = 2.7 fl oz water 2. pinch of sugar 3. pinch of pepper 4. 2 tsp salt 5. 2 tsp soy sauce 6. 3 tsp oyster sauce 7. 2 1/2 tsp corn flour C. breading: 3 egg whites and 80 gram sieved flour mix together You can combine with Almond instead of sesame

This recipe includes superfoods such as:

Broccoli, Chicken Breast

Health benefits of Fried sesame chicken with broccoli. 炸芝麻雞炒西蘭花

Broccoli is a highly nutritious vegetable that provides numerous health benefits, especially for individuals managing PCOS. This cruciferous vegetable is rich in essential vitamins, minerals, fiber, and antioxidants. But what makes broccoli particularly beneficial for those with PCOS?

Low Glycemic Index (GI)

Broccoli has a low glycemic index, making it an excellent choice for maintaining stable blood sugar levels. This is particularly important for individuals with PCOS, as it helps manage insulin resistance and prevents the spikes and crashes in blood sugar that can exacerbate PCOS symptoms. By including low GI foods like broccoli in your diet, you can better regulate blood sugar levels and improve insulin sensitivity.

Rich in Fiber

Broccoli is high in dietary fiber, which aids in digestion, promotes a feeling of fullness, and helps maintain healthy blood sugar levels. Fiber also supports weight management, which is crucial for managing PCOS. The high fiber content in broccoli makes it an excellent choice for promoting digestive health and preventing constipation.

Vitamins and Minerals

Broccoli is a rich source of several essential vitamins and minerals, including:

• Vitamin C: This powerful antioxidant helps boost the immune system, promote skin health, and reduce inflammation.
• Vitamin K: Important for bone health and proper blood clotting.
• Folate: Supports healthy cell function and is especially important for women who are trying to conceive.
• Iron: Crucial for preventing anemia and supporting overall energy levels.
• Calcium: Essential for maintaining strong bones and teeth.
• Magnesium: Helps improve insulin sensitivity, reduce inflammation, and support muscle and nerve function.

Antioxidants

Broccoli is loaded with antioxidants, including sulforaphane, which helps protect the body from oxidative stress and reduce inflammation. These antioxidants are particularly beneficial for individuals with PCOS, as they can help mitigate some of the negative effects associated with the condition.

Incorporating Broccoli into Your Diet

You might wonder, "How can I add broccoli to my meals?" Here are some ideas:

• Steamed: Steam broccoli and drizzle it with olive oil and a sprinkle of salt for a simple and nutritious side dish.
• Salads: Add lightly steamed or raw broccoli florets to your salads for extra crunch and nutrients.
• Soups: Include broccoli in your soups and stews for added flavor, texture, and nutrients.
• Stir-Fries: Toss broccoli with other vegetables and lean protein in a stir-fry for a quick and healthy meal.

Another common question is, "Can I eat broccoli every day?" Yes, broccoli is safe to eat daily and provides numerous health benefits. However, it’s important to enjoy a variety of vegetables to ensure you’re getting a wide range of nutrients in your diet.

Sustainability

Broccoli is also a sustainable food choice. It can be grown in various climates and has a relatively low environmental impact compared to many other crops. Choosing broccoli supports sustainable farming practices and provides an eco-friendly option for your diet.

In summary, broccoli is a nutrient-dense vegetable that offers numerous health benefits for managing PCOS. Its low glycemic index, high fiber content, and rich array of vitamins and minerals support blood sugar regulation, reduce inflammation, and promote overall health. With its versatility and delicious taste, broccoli is an excellent addition to any diet focused on PCOS management.

Skinless chicken breast, often heralded for its lean nutritional profile, is undeniably a powerhouse when it comes to protein content. With an impressive 21 grams of protein packed into every 100 grams of the breast, it emerges as a preferred choice for those conscious about their protein intake. Delving deeper into the nutritional matrix of chicken, one can't overlook the copious amounts of vitamin B6 it houses. This particular vitamin plays an indispensable role in our body, especially when discussing Polycystic Ovary Syndrome (PCOS) management.

For individuals grappling with PCOS, the internal hormonal turbulence can be overwhelming, often leading to a spike in testosterone and androgen levels. This is where vitamin B6 comes into the spotlight. Acting as a balancer, vitamin B6 diligently works behind the scenes to keep these hormones in check, ensuring they don't surge beyond desirable levels. It is this equilibrium that becomes paramount for those earnestly looking to curtail the excessive flow of testosterone and androgen. In the broader spectrum of PCOS management, incorporating foods rich in vitamin B6, like chicken breast, can be a strategic move, providing both nutritional sustenance and hormonal balance.

Ingredients

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Instructions

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