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Reducing consumption of foods cooked in oil is an effective health improvement formula. In this case, there are various recipes for side dishes without oil that you can easily serve at home.
Although some oils are considered healthy foods, the fact is that all oils can carry health risks related to the number of calories, cholesterol levels, or levels of undesirable toxins in the body.
Therefore, cooking food without oil can help you reduce extra calories that cause weight gain, eliminate most saturated and trans fats, and avoid damage caused by oil to the arteries.
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9 Healthy Oil-Free Side Dish Recipes
There are many alternative recipes that you can follow without having to cook using oil. Here are some of them:
1. Soy Sauce Grilled Chicken Recipe
Ingredients:
4 pieces of chicken 1/2 tsp salt 1/4 tsp stock
Grilled spices:
4 red onions 2 cloves garlic 1 large red chili 1/4 tsp ground coriander 3 tbsp sweet soy sauce
How to make:
Wash the chicken thoroughly and drain. Season with salt and stock, let stand for 30 minutes. Meanwhile, grind until smooth all the grilled spices. Prepare a non-stick frying pan, add the chicken and cook over low heat until cooked. Add the grilled spices, add the soy sauce, stir continuously until the water is reduced. Lift and serve
2. Stir-Fried Broccoli Recipe
Ingredients:
500 grams of broccoli that has been weeded, washed and drained 1 bowl of spaghetti/macaroni Salt that has been soaked Enough water
Ground spices:
1 onion 100 grams peeled shrimp 1 tomato 1 spring onion
Other spices:
Sugar and pepper to taste
How to make:
Prepare a frying pan without oil, then saute the ground spices until fragrant. Add salt and pepper, then add water to the stir-fry spices. Add broccoli and macaroni. Stir until evenly mixed. Lift and serve.
3. Steamed Chicken Potato Recipe
Ingredients:
500 grams of chicken thighs, cut into pieces 1 onion, cut into 1 centimeter cubes 2 cloves of garlic, sliced 4 segments of ginger, sliced 500 grams of chicken thighs/breasts, cut into pieces 300 grams of potatoes, cut into pieces Salt to taste Ground pepper to taste Granulated sugar to taste 1 tablespoon soy sauce 1/4 teaspoon mushroom soy sauce 100 ml water 2 small spring onions, cut into 3 centimeters
How to make:
Place the chicken in a heatproof dish. Add onion, garlic, ginger, potato, salt, pepper, sugar, soy sauce, mushroom soy sauce, and water into one. Steam in a steamer for 30 minutes until cooked and the spices are absorbed. Pick up. Sprinkle pieces of leeks, steam again for 3 minutes.
4. Tamarind Vegetable Urap Recipe
Ingredients:
300 grams of grated coconut 13 cayenne peppers 4 pieces of garlic 5 centimeters galangal 3 pieces of tamarind 1 tablespoon of shrimp paste 2 tablespoons of palm sugar 1/2 teaspoon of granulated sugar 1 teaspoon of salt 5 lime leaves
How to make:
Puree all the ointment spices. Mix with grated coconut, wrap, and steam until cooked. You can use any vegetables, but those that are often used are long beans, spinach leaves, kenikir leaves, cucumbers and bean sprouts.
5. Stew Omelette Recipe
Ingredients:
4 eggs, beaten Fried shallots to taste 3 cloves shallots, finely sliced 2 cloves garlic, finely sliced 2 large red chilies, seeded and sliced obliquely 2 tablespoons sweet soy sauce Salt and pepper 500 cc water
How to make:
Make 2 omelette sheets, then roll them up and set aside. Saute the shallots, garlic and large red chilies until soft and fragrant, add water, soy sauce, salt and pepper. Until it boils, reduce the heat to low, add the rolled omelet and cook until the sauce is absorbed. Serve cut according to taste and sprinkled with fried shallots.
6. Kale Tauco Recipe
Ingredients:
1 bunch kale, leaves and young stems picked 50 grams of bean sprouts 3 red chilies, thinly sliced 3 garlic cloves, thinly sliced 2 tablespoons tauco Salt, pepper to taste
How to make:
Put 3 tablespoons of water in a frying pan, add the chilies and garlic, then the tauco. Add kale, stir. You can add water little by little until the kale is soft. Season with salt and pepper. Before lifting, sprinkle on the bean sprouts, then stir briefly. Lift and serve.
7. Recipe for Grilled Squid with Pineapple Spice
Summarized from the book 1500 Healthy Food Recipes for All Ages by Hindah Muaris, here is a recipe for grilled squid with pineapple spices.
Ingredients:
1 kilogram of large squid, peel the epidermis and remove the dirt 200 grams of ripe pineapple, grated 3 cloves of garlic, crushed 1 tablespoon of tomato sauce, ready to use 1 tablespoon of ready-to-use chili sauce 1 teaspoon of cooking oil 1 tablespoon of grated ginger 3 tablespoons of sweet soy sauce 3 tbsp margarine
How to make:
Split the squid, cut it into two parts, then give it thin stripes. Mix pineapple, garlic, tomato sauce, chili sauce, cooking oil, ginger and sweet soy sauce. Soak the squid in the spice mixture. Leave it for 30 minutes. Grill the squid over coals while occasionally smearing with margarine. Serve grilled squid with warm rice and mango chili sauce.
8. Egg mustard recipe
Ingredients:
1 bunch white mustard greens, chopped 10 quail eggs, boiled and peeled 3 garlic cloves, crushed Pepper, salt to taste 1 tablespoon soy sauce
How to make:
Put 3 tablespoons of water in a pan, let it boil, add the quail eggs, soy sauce, stir, finally add the mustard greens. Season with pepper. Taste, if it’s not salty enough, you can add salt to taste.
9. Green Spice Tempeh Recipe
Ingredients:
1 tempeh 3 shallots, finely sliced 3 garlic cloves, finely sliced 6 green chilies, cut into rounds 1 bunch basil, leaves removed 1 spring onion 2 tablespoons sweet soy sauce 1 tablespoon soy sauce 1 teaspoon sesame oil
How to make:
Take a frying pan and add 5 tablespoons of water, add sliced onions and chilies, tempeh which has been cut into small cubes, pour in two types of soy sauce. Adjust the taste, add salt if necessary. Finally add the oyster sauce, basil leaves and sliced spring onions
So, those are some recipes for healthier side dishes cooked without oil for you to try at home. Good luck, yes, Mother.
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(asa/som)