成都荣鼎大厨教您一道幼儿园夏季幼儿营养餐

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夏季，人体的水分与营养容易随着高温蒸发与流失。特别是小朋友，他们运动量较大，需要及时补充水分的同时，也需要补充蛋白质和各种维生素以及矿物质喔！那么，有没有一道既不油腻又营养丰富的汤品呢？

During the summer, because of the hot weather, the water and nutrients in our body tend to evaporate and run off easily. Especially kids, because they exercise a lot, it's necessary to add nutrition like water, protein and all kinds of minerals.

今天，成都荣鼎幼儿园大厨就给宝爸宝妈们介绍一道口感微甜、细腻且富含高蛋白质的营养汤品—木瓜番茄鲫鱼汤。

So, is there a kind of soup that is nutritious but not greasy? Ta-da! Here, today, our chef is going to present an unique dish for us, called crucian soup with papaya, tomato and red dates. It tastes creamy and a little sweet, and has a lot of high protein in it.

主厨介绍 Chef introduction

蒋勇 | Tommy

荣鼎幼儿园行政主厨

-原苏州昆山托尼洛兰博基尼酒店星级主厨

-国家高级厨师职业资格证书

Tommy拥有17年厨师经验，11年厨房行政管理经验，曾参加量子领导力课程培训，致力于为儿童创造营养均衡的健康膳食。

主厨营养说：

鲫鱼肉质细嫩，营养价值高。每百克肉含蛋白质13克、脂肪11克，并含有大量的钙、磷、铁等矿物质。其性平味甘，入胃、肾，具有和中补虚、除赢、温胃进食、补中生气之功效。

Crucian meat is very tender and nutritious. There are 13 grams of protein and 11 grams of fat in every 100 grams of crucian meat, and also it has a lot of calcium, phosphor and iron in it. There is a comment to describe crucian in traditional Chinese medicine, mild in nature and sweet in taste. It's good for our stomach and kidney. Besides, it can balance the internal balance of our body.

木瓜的VC含量领跑一众蔬果，中等大小的木瓜所含VC能满足成年人两天所必须的含量。其中还有VE以及VB族营养物质，对处于生长发育时期的孩童和营养成分流失较多的老年人益处极大，中青年龄段中由于生活压力导致膳食营养不均衡的人群也可借由木瓜补充维生素及钙、铁、钾、碘等微量矿物元素。

The VC content in papaya take the lead in other fruits and vegetables. The VC content in a medium size papaya can satisfy an adult's essential VC demand for two days. In addition, the VE and VB group nutrients in it are great for the growing children and malnourished elders. As for the young and middle-aged who are under huge pressure and suffered from unbalanced diet, they can also benefit from the vitamins and minerals in papaya, such as calcium, iron, potassium and iodine.

材料Ingredients：

主料 materials：黄瓜/1根；a cucumber；木瓜/一个；a papaya；鲫鱼/1000克；1kg of crucian；西红柿/500克；500g of tomato；辅料 ingredients：糖/2克；2g of sugar；盐/10克；10g of salt；姜/30克；30g of ginger；大葱/30克；30g of green onion；小葱/10克；10g of Chinese onion；香菜/20克；20g of cilantro；胡椒粉/1克；1g of pepper；干红枣/6粒；6 dried red dates；食用油/50克；50g of cooking oil；

做法Steps：

-将鲫鱼的腮、内脏、鳞片去除掉，这一步要小心手喔！

Remove the gills, guts and scales of the crucian.(Be careful about your fingers!)

-把大葱、小葱、香菜、生姜、干红枣洗干净切好备用。

Clean the green onion, Chinese onion, cilantro, ginger and dried red dates. Then cut them properly.

-把木瓜去皮去籽洗干净然后切片，分成两份备用。

Peel and deseed the papaya, then cut it into slices and divide it in half.

-西红柿洗干净切片，分成两份备用。

Clean the tomato and cut them into slices, too. And divide them in half.

-黄瓜洗干净切片备用。

Clean the cucumber and cut it into slices.

-将鲫鱼用开水焯烫3秒钟，然后轻轻将剥掉鱼皮，这一步需要细心一点喔。

Put the crucian into the boiling water for 3 seconds, then peel it.(You need to be extra careful and patient during this step.)

-入油锅再将鲫鱼煎至两面金黄色，中火就可以啦！

Fry the both sides of the crucian with oil over medium heat.

-然后毫不犹豫直接加入开水4000克，同时加入切好的大葱、小葱、生姜、红枣，切换大火熬至奶白色。

Pour the 4000g of water into the pot, then add the green onion, Chinese onions, gingers and red dates at the same time, then cook over high heat until the soup turns into creamy white.

-接下来加入1份木瓜、1份西红柿、香菜、胡椒粉，切换中火熬煮30分钟。

Then add the half of the papaya and tomato. Then add cilantro and pepper. Then stew it for another 30 minutes over medium heat.

-汤熬好后过滤掉汤渣，留下香浓鱼汤备用。

Filter the soup carefully.

-将香浓鱼汤烧开后再加入剩下的木瓜和西红柿熬煮5分钟喔。

Add the left papaya and tomato when the soup is boiling, stew for 5 minutes.

-加入盐、糖调味，然后加入黄瓜片就可以关火啦。

Season the taste with salt and sugar. Then add the cucumber. After that, you can turn off the heat.

-装入碗中撒上葱花和香菜，美味即成！

Pour the soup into a bowl and add the chopped Chinese onions and cilantro on the top. Now,let’s enjoy it!

如果觉得图文版不太能够明白的朋友，这里还有荣鼎幼儿园大厨为大家制作的详细视频教程喔If you can't understand how to make this pastry yet, here's a video for you.

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