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Recipe details are AI-generated from the video and may contain errors — for reference only.
schedulePrepare in advance
Cut 150g of broccoli into small florets, core and dice 1/2 red bell pepper, and slice 1/8 red onion thinly.
Watch out
Vegetables must be thoroughly drained before steaming
otherwise, excess water will cause oil splattering and make them soggy
Lifting the lid can cause steam burns; tilt the lid away from you to direct steam outward.
Place broccoli and red bell pepper into a steamer, cover with a lid, and steam for 3 minutes until vibrant and tender-crisp.
local_fire_departmentMedium-low heat, about 3 minutesWatch out
Do not steam the vegetables for too long
otherwise, they will turn yellow and lose their crisp texture
Put steamed broccoli and red bell pepper into a large glass bowl with red onion. Halve and pit 1st avocado, scoop chunks with a spoon into the bowl. Drizzle with 1tsp lemon juice to prevent browning, add 2tsp olive oil and toss to coat ingredients, season with 1/3tsp salt and a pinch of black pepper. Finally, cut and mix in 2 boiled eggs.
Watch out
Pour lemon juice over the avocado immediately
otherwise, it will rapidly oxidize and turn black upon contact with air
Halve 8 cherry tomatoes, slice 150g cabbage, cut 1/2 zucchini into round coins, and slice 1/4 onion thinly across the grain to release sweetness.
Watch out
Slice the onion across the grain
otherwise, the sweetness will not release properly into the soup
Use oven mitts when handling the hot soup pot to prevent burns from the hot surface.
Pour 500cc chicken stock into a saucepan and bring to a boil. Add sliced onions first to release sweetness, then add cabbage. Next, add zucchini rounds and cherry tomatoes, bring back to a boil, season with a pinch of salt and black pepper, and simmer until vegetables are tender.
local_fire_departmentMedium heat to boil then medium-low heat, about 8-10 minutesWatch out
Do not use too high heat while simmering
otherwise, liquid will evaporate too quickly, making the soup overly salty and vegetables mushy
Wash hands and cutting board thoroughly after handling raw chicken to prevent cross-contamination.
Slice 300g of chicken breast into thin pieces to allow quick marination and rapid flavor penetration.
Watch out
Slice the chicken breast into even pieces
uneven thickness will result in inconsistent marination
Mix 300cc water, 10g salt, and 10g sugar in a bowl until dissolved to make brine. Submerge sliced chicken breast in the brine and marinate for about 30 minutes. Remove and pat completely dry with paper towels to prevent burning and ensure a glossy, ham-like texture.
Watch out
Pat the chicken completely dry before cooking
otherwise, remaining moisture will cause splattering and cause the surface to burn
In a small bowl, add 3tbsp plain yogurt, 1/2tsp garlic paste, 1tsp honey, 1/2tsp Dijon mustard, and 1/2tsp soy sauce. Mix well until smooth to make the yogurt sauce.
Watch out
Mix the honey and yogurt thoroughly
otherwise, the sweetness will be unevenly distributed
Use tongs to flip the chicken to keep your hands away from the hot pan and avoid burns.
Brush a thin layer of olive oil on a pan. Before turning on the heat, arrange the dried chicken slices neatly in the cold pan. Turn on low heat and cook gently. No need to brown; cook until both sides turn white and cooked through while keeping the texture moist, then remove.
local_fire_departmentLow heat, about 5-6 minutesWatch out
Start with a cold pan and use low heat
otherwise, high heat will instantly dry out the chicken breast, making it tough and rubbery
Arrange the avocado egg broccoli salad, cup of clear cabbage soup, and pan-seared chicken breast on a wooden plate. Spoon the yogurt sauce over the chicken and garnish with a pinch of mint leaves to finish the high-protein fitness meal.
Watch out
Add the yogurt sauce and mint right before serving
otherwise, premature application will make the chicken soggy
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