Ingredients to embrace: Veg, fruit, extra-virgin olive oil, rapeseed oil, fish (especially oily), lean meat such as rabbit and chicken (no skin), skimmed milk, oats, wholemeal bread, brown rice.

放手去用的食材：蔬菜，水果，初榨橄榄油，菜籽油，鱼(特别是含油的)，瘦肉(如兔肉和去皮的鸡肉)，脱脂奶，燕麦，全麦面包，糙米。

youdao

Two 6 oz chicken breasts and 2/3 cup of whole wheat/high fiber pasta or whole grain brown rice.

两份6盎司的鸡胸肉搭配三分之二杯全麦或者高纤面条或者糙米饭

youdao

I simmered the ingredients on my stove for 30 minutes and then scooped a chicken leg and an egg—lacquered brown and moist—onto fresh steamed rice sprinkled with cilantro.

我把主料和配料全部放进锅里慢火炖了30分钟，然后捞了一个鸡腿和一个蛋，在刚蒸好的米饭上，浇上棕色的汤汁，然后撒了几片香菜。

youdao

The destinations inspire the dishes, so some of his Asian-themed entrees have included a wasabi crusted salmon with a sweet papaya pineapple marmalade and a hibachi miso marinated chicken breast accompanied by brown fried rice with bacon.

CNN: Amazing airline meals, if you splurge

It was only eleven-thirty, but there was a whole carp in brown sauce, chicken and beef dishes, and Styrofoam crates of freshly steamed rice.

NEWYORKER: The Olympian