一周英语营养食谱：兼顾健康与美味的中国风361

学习英语的同时，保持健康均衡的饮食至关重要。这份食谱计划将中国营养学的精髓融入到便捷易懂的英语食谱中，帮助您在学习英语的同时，享受美味又营养的中国特色菜肴。本食谱注重食材的营养搭配，并提供清晰的英文菜名和步骤，方便您轻松掌握。

This weekly English recipe plan combines the best of Chinese nutrition with easy-to-follow English instructions. It emphasizes nutritious ingredient combinations and provides clear English names and steps for each dish, making it easy to enjoy delicious and healthy Chinese food while learning English.

Note: Portion sizes can be adjusted based on individual needs and preferences. Feel free to substitute ingredients according to your dietary restrictions and availability.

Day
Meal
English Dish Name
Chinese Dish Name (拼音)
Ingredients
Instructions (brief English summary)

Monday
Breakfast
Congee with Scallions and Ginger
葱姜粥 (Cōngjiāng zhōu)
Rice, water, scallions, ginger
Simmer rice in water until creamy. Add chopped scallions and ginger.

Lunch
Egg Drop Soup with Spinach
菠菜蛋花汤 (Bōcài dàn huā tāng)
Eggs, spinach, chicken broth, soy sauce
Simmer broth. Whisk eggs and add slowly. Add spinach at the end.

Dinner
Stir-fried Chicken with Broccoli and Garlic
蒜蓉西兰花鸡丁 (Suànróng xīlánhuā jīdīng)
Chicken breast, broccoli, garlic, soy sauce, oyster sauce
Stir-fry chicken, then broccoli. Add garlic and sauces.

Tuesday
Breakfast
Soy Milk with Steamed Buns
豆浆馒头 (Dòujiāng mántou)
Soy milk, steamed buns
Enjoy warm soy milk with steamed buns.

Lunch
Noodle Soup with Shredded Pork
肉丝面 (Ròusī miàn)
Noodles, pork, vegetables (carrots, celery), broth
Cook noodles. Stir-fry pork and vegetables. Combine with broth.

Dinner
Mapo Tofu
麻婆豆腐 (Má pó dòufu)
Tofu, minced pork, doubanjiang (fermented bean paste), garlic, ginger
Stir-fry minced pork, add tofu and doubanjiang, simmer until sauce thickens.

Wednesday
Breakfast
Rice Porridge with Preserved Egg and Century Egg
皮蛋瘦肉粥 (Pídàn shòuròu zhōu)
Rice, water, preserved egg, century egg, lean pork
Simmer rice in water until creamy. Add preserved egg, century egg and lean pork

Lunch
Steamed Fish with Ginger and Scallions
清蒸鱼 (Qīngzhēng yú)
Fish fillet, ginger, scallions, soy sauce, cooking wine
Steam fish with ginger and scallions. Drizzle with soy sauce and cooking wine.

Dinner
Kung Pao Chicken
宫保鸡丁 (Gōngbǎo jīdīng)
Chicken, peanuts, chilies, garlic, soy sauce, vinegar
Stir-fry chicken, add peanuts, chilies and garlic, then sauce.

Thursday
Breakfast
Sweet Rice Balls in Ginger Syrup
姜汁汤圆 (Jiāngzhī tāngyuán)
Sweet rice balls, ginger, sugar, water
Cook ginger syrup. Add sweet rice balls and simmer until floating.

Lunch
Vegetable Fried Rice
蔬菜炒饭 (Shūcài chǎofàn)
Rice, vegetables (peas, carrots, corn), eggs, soy sauce
Stir-fry vegetables and eggs. Add rice and soy sauce.

Dinner
Twice Cooked Pork
回锅肉 (Huíguōròu)
Pork belly, garlic, chilies, Chinese cabbage, soy sauce
Boil pork belly. Stir-fry with garlic, chilies, and Chinese cabbage. Add soy sauce.

Friday
Breakfast
Millet Congee
小米粥 (Xiǎomǐ zhōu)
Millet, water, sugar (optional)
Simmer millet in water until creamy. Add sugar if desired.

Lunch
Dumplings (Jiaozi)
饺子 (Jiǎozi)
Dumpling wrappers, pork filling, vegetables
Fill wrappers, and boil or pan-fry.

Dinner
Beef and Broccoli
牛肉西兰花 (Niúròu xīlánhuā)
Beef, broccoli, soy sauce, oyster sauce, garlic
Stir-fry beef, then broccoli. Add garlic and sauces.

Saturday
Breakfast
Shao Mai (Steamed Dumplings)
烧麦 (Shāomài)
Shao mai wrappers, pork filling, vegetables
Fill wrappers and steam.

Lunch
Hot and Sour Soup
酸辣汤 (Suānlà tāng)
Mushrooms, tofu, wood ear mushrooms, eggs, vinegar, chili oil
Simmer broth, add ingredients and seasonings.

Dinner
Sweet and Sour Pork
糖醋里脊 (Tángcù lǐjí)
Pork loin, flour, sugar, vinegar, ketchup
Coat pork in flour and deep fry. Make a sweet and sour sauce. Combine.

Sunday
Breakfast
Fried Dough Sticks with Soy Milk
油条豆浆 (Yóutiáo dòujiāng)
Fried dough sticks, soy milk
Enjoy warm soy milk with fried dough sticks.

Lunch
Spring Rolls
春卷 (Chūnjuǎn)
Rice paper, vegetables, meat (optional)
Fill rice paper with ingredients and roll tightly.

Dinner
Stir-fried Vegetables with Tofu
豆腐蔬菜 (Dòufu shūcài)
Tofu, mixed vegetables, soy sauce, oyster sauce
Stir-fry tofu and vegetables with sauces.