中文介紹
原料：土豆、草魚、西紅柿、蘆筍、香椿芽、紅辣椒、朱古力醬、雞蛋。調料：番茄醬、鹽、白糖、胡椒粉、料酒、澱粉、姜。
做法：
1、將草魚切成大片，用鹽、胡椒粉、料酒醃漬。土豆切大片，用微波爐高火8分鐘打熟。
2、番茄切小丁，紅椒切絲，蘆筍切長段飛水撈出待用。
蕃薯蘆筍魚柳4、土豆取出在保鮮袋裡捻成泥，用鹽、胡椒粉、黃油、香蔥末拌勻成泥。將土豆泥拍成小餅放在盤中，依次放上三根蘆筍，架上兩片魚片。
5、鍋內留油，煸香薑末放入番茄丁，和少許的番茄醬，加白糖、鹽調味製成濃汁，在盤子周圍淋上濃汁，擠上朱古力醬，在魚排上點綴紅椒絲和椿芽。
小貼士：
全麥包
熱量：65cal/一片
全麥包是麵包中最低熱量，如果你是無包不歡的話，就建議你早餐或者tea time吃個全麥包填填肚子！
燕麥片
熱量：132cal/一杯
外國好多減肥餐單都會set燕麥片做早餐主打菜式，一來低卡，二來營養豐富，含維他命B、E、鐵等成分，對推動消化系統很有功效。今天開始就用它代替芝士做消夜，一定fit得多。
椰菜
熱量：40cal/一杯
椰菜含豐富高纖維成分，配合番茄、洋蔥、青椒等材料可煲成瘦身湯，肚子餓的時侯很管用，低卡又飽肚。
蘆筍
熱量：66cal/一磅
蘆筍含豐富維他命A同C，用來做沙拉是個不錯之選，或者閒時煲熟做一杯蘆筍，看電視聽歌時可當小食充飢，健康又不會肥。
茄子
熱量：19cal/半碗
有科學研究指出茄子一頓正餐中可以發揮阻止吸收脂肪作用，同時蘊含維他命A、B雜及C，對減肥人士講系一種好食又有益食物。
雞肉
雞肉系好多減肥餐單的指定菜式，當然去皮食用，熱量更低。3安士雞肉只有4。1g脂肪，比半份牛肉同豬肉的熱量還要低。
土豆
熱量：145cal/一個大薯
食土豆keep fit不是通吃，因為20條炸薯條熱量就有成260cal，所以食水煮土豆就最安全，薯片？當然免問！
海鮮
熱量：水浸吞拿魚135cal/1/4杯三文魚70cal/一安士
一般海鮮都是keep fit女士的首選，鹽水浸吞拿魚同三文魚，大家不妨用作減肥餐主菜。
扁豆
熱量：232cal/一杯
若配合綠葉菜食用，可以加快身體的新陳代謝。
橙
熱量：50cal/一個
橙含天然糖分、多纖維又低卡，是用來代替糖果、蛋糕、曲奇等甜品的最佳選擇，嗜甜但減肥姊妹們可以食橙來滿足食甜的欲望，加上多食纖維有助排便，減少體內積聚毒素
英文解說
Raw materials: potatoes, grass, tomatoes, asparagus, Chinese Toon, red pepper, chocolate sauce, eggs. Sauces: tomato sauce, salt, sugar, pepper, cooking wine, starch, ginger.
Practice:
1, will cut into large areas of grass carp, salt, pepper, cooking wine pickled. Cut a large potato in the microwave 8 minutes to play high-fire cooked.
2 tomatoes cut Xiao Ding, shredded red pepper, asparagus, water, remove and cut long period of flying standby.
3, with the starch and add a little salt and egg into a paste, drag the fish paste, 5 percent higher under the pan, deep fry until golden and drain gold. Microwave oven over medium heat 3 minutes until cooked.
4 Remove the bag for potato twisted into mud, salt, pepper, butter, onion mix into the mud at the end. The mashed potatoes made into patties on the plate, in turn put three asparagus, rack 2 fillets.
5, leaving the oil pan, stir into the tomato ginger Hong Ding, and a little tomato sauce, add sugar, salt, seasoning made of bisque, topped with juicy around the plate, get on the chocolate sauce, decorated in red rafts pepper wire and Chunya.
Tips:
Whole wheat bread
calories: 65cal / 1
Whole wheat bread is the lowest calorie bread, no bag, if you would not be happy if, on the proposed breakfast or tea time you eat whole wheat bread filled Tiandu Zi!
oatmeal
Calories: 132cal / cup
Many foreign countries are set to lose weight menu oatmeal for breakfast main dishes, the one low card, and secondly, nutritious, containing vitamins B, E, iron and other elements, are very effective in promoting the digestive system. Used it today to do midnight snack instead of cheese, much more must fit.
Broccoli
Calories: 40cal / cup
Broccoli is rich in high fiber content, with tomatoes, onions, green peppers and other materials can burn into a thin soup when hungry, Hou is very useful, low-card has Baodu.
Asparagus
Calories: 66cal / a pound
Asparagus is rich in vitamin A with C, used to make salad is a good choice, or make a cup of cooked asparagus cooker leisure, watching TV when songs as snacks to eat, healthy and not fat.
Eggplant
Heat: 19cal / bowl
Eggplant dinner meal with scientific research that can play the role of block absorption of fat, and contains vitamins A, B complex and C, say a line on a good diet food has good food.
Chicken
Chicken menu system a lot of weight designated dishes, of course, eating peeled, lower the heat. 3 ounces of chicken is only 4. 1g fat, beef with pork than half the calories were still low.
Potato
Calories: 145cal / a large potato
Keep fit eat potatoes not-take-all, because there are 20 chips into a heat 260cal, SO FRESH boiled potatoes on the safest, potato chips? Of course, no way!
Seafood
Heat: the flooding salmon tuna 135cal/1/4 Cup 70cal / 1 oz
Ms. generally keep fit seafood are the first choice, salt tuna with salmon flooding, you may wish to lose weight as a main course meal.
Hyacinth bean
Calories: 232cal / cup
If with the leafy vegetable consumption, can speed up the body's metabolism.
Orange
Calories: 50cal / a
Orange with natural sugar, more fiber and a low card is used in place of candy, cakes, cookies and other desserts the best option, but sweet sister to lose weight can eat fresh sweet orange to satisfy the desire, coupled with more food fibers to help bowel movements to reduce the accumulation of toxins the body
