【美食】减脂早餐轻松做！超简单又饱足感超强的【减脂生菜三明治】，每天吃想长胖都难！

<p>你是否每天都在为早餐而烦恼呢？想吃得健康又没动力早起准备早餐？每天早餐吃面、吃饭这些精制淀粉又容易长胖！那我到底早餐可以吃什么？那么你一定要把火遍全网的蔬菜三明治必须安排起来，<span style="-webkit-tap-highlight-color: transparent; -webkit-text-size-adjust: 100%;">低脂营养又美味～ 这样吃、想胖都难！重点是需要的食材超简单又能快速完成！有人跟我一样不喜欢吃面包的吗？那这款生菜三明治非常适合你！因为这款生菜三明治把面包换成了生菜，碳水化合物大大减少，一个三明治的热量竟然可以减少了200大卡，还增加了纤维，减脂中的女孩必入呀！</span></p><p><span style="-webkit-tap-highlight-color: transparent; -webkit-text-size-adjust: 100%;">首先让我们看看需要的食材有哪些～</span></p><p>准备食材：</p><p>鸡胸肉（4片）</p><p>生菜五片 </p><p>番茄一个</p><p>鸡蛋一粒</p><p><picture><source media="(min-width: 992px)"> <img id="image1262020184021" src="https://images.goodytech.io/images/catalog/7771/20200712_15945489593822_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/7771/20200712_15945489593822_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/7771/20200712_15945489593822.jpeg'"><input type="button" onclick="window.open('http://xhslink.com/SA8Vp'); return false;" value="Photo Source" id="photoimage1262020184021" class="photo-source-style">  </picture><br></p><p><span style="font-weight: bold;">制作方法：</span></p><p><span style="font-weight: bold;">1. 把两粒鸡蛋加入少许盐搅拌均匀，在平底锅内炒熟备用（喜欢一整片鸡蛋的就用煎的方法也没问题）</span></p><p><picture><source media="(min-width: 992px)"> <img id="image1262020183712" src="https://images.goodytech.io/images/catalog/7771/20200712_15945489603894_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/7771/20200712_15945489603894_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/7771/20200712_15945489603894.jpeg'"><input type="button" onclick="window.open('http://xhslink.com/SA8Vp'); return false;" value="Photo Source" id="photoimage1262020183712" class="photo-source-style">  </picture><br></p><p><span style="font-weight: bold;">2. 鸡胸肉加入半勺料酒、一勺生抽、半勺淀粉、少许白胡椒粉（腌制酱料可以依据个人喜好更动）腌制十分钟</span></p><p><span style="-webkit-tap-highlight-color: transparent; -webkit-text-size-adjust: 100%;">（懒人版：通常我会在前一晚把鸡肉腌好，把一勺生抽和黑胡椒粒和鸡胸肉搅拌均匀后放入冰箱腌一个晚上，隔天醒来煎就可以啦，因为早上才把鸡肉拿出来解冻太浪费时间）</span></p><p><span style="-webkit-tap-highlight-color: transparent; -webkit-text-size-adjust: 100%;"><picture><source media="(min-width: 992px)"> <img id="image1262020183141" src="https://images.goodytech.io/images/catalog/7771/20200712_15945489598643_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/7771/20200712_15945489598643_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/7771/20200712_15945489598643.jpeg'"><input type="button" onclick="window.open('http://xhslink.com/SA8Vp'); return false;" value="Photo Source" id="photoimage1262020183141" class="photo-source-style">  </picture><br></span></p><p><span style="-webkit-tap-highlight-color: transparent; -webkit-text-size-adjust: 100%; font-weight: bold;">3. 在平底锅中刷油，将腌好的鸡胸肉煎熟备用，通常煎5-6分钟就可以熟了，前提是鸡胸肉切不要太厚</span></p><p><span style="-webkit-tap-highlight-color: transparent; -webkit-text-size-adjust: 100%;"><picture><source media="(min-width: 992px)"> <img id="image1262020183459" src="https://images.goodytech.io/images/catalog/7771/20200712_15945489614166_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/7771/20200712_15945489614166_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/7771/20200712_15945489614166.jpeg'"><input type="button" onclick="window.open('http://xhslink.com/SA8Vp'); return false;" value="Photo Source" id="photoimage1262020183459" class="photo-source-style">  </picture></span></p><p><span style="-webkit-tap-highlight-color: transparent; -webkit-text-size-adjust: 100%; font-weight: bold;">3. 生菜5片洗净晾干备用</span></p><p><span style="-webkit-tap-highlight-color: transparent; -webkit-text-size-adjust: 100%; font-weight: bold;">4. 番茄洗干净后切片备用</span></p><p><span style="-webkit-tap-highlight-color: transparent; -webkit-text-size-adjust: 100%;"><picture><source media="(min-width: 992px)"> <img id="image1262020184153" src="https://images.goodytech.io/images/catalog/7771/20200712_15945489620177_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/7771/20200712_15945489620177_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/7771/20200712_15945489620177.jpeg'"><input type="button" onclick="window.open('http://xhslink.com/SA8Vp'); return false;" value="Photo Source" id="photoimage1262020184153" class="photo-source-style">  </picture><br></span></p><p><span style="-webkit-tap-highlight-color: transparent; -webkit-text-size-adjust: 100%; font-weight: bold;">5. 把食材准备好后，在桌上铺一层保鲜膜，放上四片生菜，叶子朝里面。</span></p><p><span style="-webkit-text-size-adjust: 100%; font-weight: bold;">6. 依次把食材一层一层加上，我通常先把鸡蛋铺在底层，接着鸡胸肉，然后番茄。</span></p><p><span style="-webkit-text-size-adjust: 100%; font-weight: bold;">7. 最后盖上一片生菜。</span></p><p><span style="-webkit-tap-highlight-color: transparent; -webkit-text-size-adjust: 100%;"><picture><source media="(min-width: 992px)"> <img id="image1262020184136" src="https://images.goodytech.io/images/catalog/7771/20200712_15945489609125_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/7771/20200712_15945489609125_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/7771/20200712_15945489609125.jpeg'"><input type="button" onclick="window.open('http://xhslink.com/SA8Vp'); return false;" value="Photo Source" id="photoimage1262020184136" class="photo-source-style">  </picture><br></span></p><p></p><p><span style="-webkit-text-size-adjust: 100%; font-weight: bold;">8. 把生菜往内折好，再用保鲜膜裹紧，对半切开就完成啦！是不是颜值超高的呢？</span></p><p><span style="-webkit-text-size-adjust: 100%;">（建议包好后可以用牙签固定着，吃的时候就不会吃得很狼狈，本人第一次做时太贪心放太多内陷吃得非常狼狈，第二次做时用牙签固定着就没事啦！）</span></p><p><span style="-webkit-text-size-adjust: 100%;"><picture><source media="(min-width: 992px)"> <img id="image1262020184521" src="https://images.goodytech.io/images/catalog/7771/20200712_15945489588901_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/7771/20200712_15945489588901_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/7771/20200712_15945489588901.jpeg'"><input type="button" onclick="window.open('http://xhslink.com/SA8Vp'); return false;" value="Photo Source" id="photoimage1262020184521" class="photo-source-style">  </picture><br></span></p><p></p><p><span style="-webkit-text-size-adjust: 100%;">其实生菜三明治的内陷可以依据个人喜欢做出变化哦！小编再介绍大家几款延伸版本，每天换不同内馅就不会腻啦～</span></p><p><span style="-webkit-text-size-adjust: 100%;"><picture><source media="(min-width: 992px)"> <img id="image1262020185511" src="https://images.goodytech.io/images/catalog/7771/20200712_15945512466095_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/7771/20200712_15945512466095_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/7771/20200712_15945512466095.jpeg'"></picture><br></span></p><p><span style="-webkit-text-size-adjust: 100%; font-weight: bold;">第一款：生菜 + 番茄 + 生菜丝 + 鸡胸肉 + 黄瓜丝</span></p><p><span style="-webkit-text-size-adjust: 100%;">（注意这款图中使用的是包菜蛤，如果你能接受包菜的生吃的话就用包菜，个人不太喜欢包菜生吃的生味，小编还是建议使用生菜比较容易入口）</span></p><p><span style="-webkit-text-size-adjust: 100%;"><picture><picture><source media="(min-width: 992px)"> <img id="image1262020185559" src="https://images.goodytech.io/images/catalog/7771/20200712_15945512460764_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/7771/20200712_15945512460764_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/7771/20200712_15945512460764.jpeg'"></picture><br></picture></span></p><p><span style="-webkit-text-size-adjust: 100%; font-weight: bold;"><picture><picture><picture>第二款：生菜 + 紫包菜丝 + 鸡蛋 + 午餐肉</picture></picture></picture></span></p><p><span style="-webkit-text-size-adjust: 100%;"><picture><picture><picture><img id="image1262020185943" src="https://images.goodytech.io/images/catalog/7771/20200712_15945512481988_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/7771/20200712_15945512481988_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/7771/20200712_15945512481988.jpeg'"></picture><br></picture></picture></span></p><p><span style="-webkit-text-size-adjust: 100%; font-weight: bold;"><picture><picture><picture>第三款：生菜 + 紫薯泥 + 鸡蛋 + 午餐肉 + 黄瓜薄片</picture></picture></picture></span></p><p><span style="-webkit-text-size-adjust: 100%;"><picture><picture><picture><picture><source media="(min-width: 992px)"> <img id="image12620201915" src="https://images.goodytech.io/images/catalog/7771/20200712_15945512444671_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/7771/20200712_15945512444671_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/7771/20200712_15945512444671.jpeg'"></picture><br></picture></picture></picture></span></p><p><span style="-webkit-text-size-adjust: 100%; -webkit-tap-highlight-color: transparent; font-weight: bold;">第四款：生菜 + 鸡蛋 + 番茄 + 鸡胸肉</span><span style="-webkit-text-size-adjust: 100%;"><picture><picture><picture><br></picture></picture></picture></span></p><p></p><p></p><p></p><p><span style="-webkit-text-size-adjust: 100%;"><picture><picture><picture><picture><source media="(min-width: 992px)"> <img id="image126202019216" src="https://images.goodytech.io/images/catalog/7771/20200712_15945512450412_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/7771/20200712_15945512450412_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/7771/20200712_15945512450412.jpeg'"></picture><br></picture></picture></picture></span></p><p><span style="-webkit-text-size-adjust: 100%;">低脂生菜三明治是不是超简单的呢？好吃又饱足感强！重点是低热量又低脂，减脂中的女孩们一定要试一试呀！</span></p><p><span style="-webkit-text-size-adjust: 100%;">cover photo图源：取自于<a href="https://www.xiaohongshu.com/user/profile/5bb2e92504409c0001148da0?xhsshare=CopyLink&appuid=5c7b874a0000000016015d92&apptime=1594554791" target="_blank">小红书美食博主杨阿姨</a>（左图）；（右图）<a href=" http://xhslink.com/aVBWp" target="_blank">小红书博主是句号呀</a></span></p>