Steemit Culinary Challenge #18 ： Bibimbap 三文鱼杂蔬拌饭

Hello steemit friends:
Today I will share with you a healthy food, Mix rice with vegetables . It has rich nutrition and low caloric.Especially you can eat all kinds of vegetables, has good nutritional value. So it is suitable for slimming people. Normally It contains the principle of the "five colours" that creates a very good eye appeal. with these vegetables, unique sauce and salmon that I selected that gave a nice balance to this dish . look at it in detail.

• Lettuce is rich in cellulose, can absorb fat. it is good weight-loss food, and tofu is also.

• bean sprouts contains low caloric, rich water and cellulose. Eating this on a regular basis can have the effect that reduce weight.

• Cucumber contains propyl alcohol acid, can inhibit sugar from transforming into fat.

• Kelp is alkaline food, has high calcium .Calcium is important material to prevent the blood acidic. Often eating can effectively prevent the gastric cancer and intestinal cancer. Seaweed is rich in a variety of essential nutrients. Can reduce binding fat in the heart, brain, and the walls of blood vessels, cholesterol in the blood. Greasy food mixed in some seaweed, can reduce fat accumulated in the belly. Japanese also called it longevity food.

• Shiitake mushroom has very high nutritional value , beyond common food. Often eating can promote calcium absorption, improve resistance. Eating more can will guard you from a cold and other diseases.
  Anti-cancer effect. For people who are obese, eating more have a certain effect that reduce weight.

• Salmon is one of the best food for people who follow a low-fat diet . It is high protein, low caloric, healthy food.
  All the ingredients that cooked separately and then they are arranged on the top of rice. Serve with sauce. easy to do .

Ingredients:

75 g cooked rice
25 g shiitake mushroom
75 g salmon
30 g lettuce
30 g cucumber
30 g carrot
25 g bean sprouts
30 g shredded kelp
one egg
10 g coriander
10 g sesame oil
3 g salt
1 g pepper

Ingredients for the sauce:

5 g sesame
5 g light soy sauce
10 g garlic

Method:

wash these vegetables. julienne the carrot,cucumber, shiitake.

wash salmon and salt it for 10 minutes.

wash shreded kelp, and blanch it for a few seconds.remove it to a plate.

heat a non-stick frying pan, add sesame oil to the pan, then add the shiitake mushroom and bean sprouts, fry them for 1-2 minutes, add salt to them,remove them to the plate.

don't need add oil to the pan, add the salmon to the pan, sprinkle some pepper,fry it one side for about 2minutes, turn it over and fry another side untill the colour is golden brown.

heat a saucepan, add a bowl of water, boil it and beat in one egg , add cilantro leaves ,salt and sesame oil and mix well .

In the meantime, take a large bowl, put the cooked rice (75g) in the bottom of it, add a little sesame oil in it and next put some fresh vegetables and cooked vegetables, and then put cooked salmon (75g)on the vegetables.

according to your flavour, add sauce to mix well .

To keep your health, you don't eat too salty .

Serve with warm.

Thank you for reading .

拌饭营养丰富且热量不高。尤其能吃到各种蔬菜，具有很好的营养价值。
原料：
米饭75g
香菇，25g
海带，25g
胡萝卜，30g
黄瓜，30g
豆芽菜，30g
海带丝 30g
三文鱼，75g
鸡蛋 1个
香菜 10g
鸡汤200g
芝麻油 20g
盐 3g
花椒 1g
做法：
蔬菜清洗干净，胡萝卜，黄瓜，香菇切丝。
三文鱼洗净，撒一点盐和花椒腌制10分钟。
海带丝放入沸水锅中烫几秒，立即捞出备用。
加热平底锅，放入2勺芝麻油，放入香菇和豆芽菜，加一点盐调味，炒熟盛盘。
不用放油，放入三文鱼，一面煎至1-2分钟，再翻另一面，煎至两面金黄后取出。
取一个大碗，装入半杯米饭（70g),铺平碗底，放一勺麻油，然后依次放入胡萝卜(30g)，黄瓜30g，海带丝，豆芽菜和香菇，三文鱼75g。根据自己口味加酱汁拌匀即可。（我用的大蒜，生抽，和熟芝麻和辣椒混合。)减肥的人最好不要吃辣的。