Meal Prep Saviors: Chinese Yardlong Bean Buns (Freezer-Friendly Breakfast)
Juicy protein-packed buns ready solves “hot weather cooking” struggles!
【Raw material formula】
猪五花肉 (Pork belly) 50% ground turkey + 50% bacon bits (lower fat)
豇豆 (Yardlong beans) Green beans + edamame (accessible combo)
甜面酱 (Sweet bean sauce) Hoisin sauce (Kikkoman brand)
【Pro Time-Saving Hacks】
2-Hour Total (Active 30 mins) → Make dough during Netflix time!
Batch Cooking: Triple recipe → Freeze 90% → Breakfast solved for 3 weeks
Reheat Options:
Microwave: Damp paper towel + 90 sec
Air fryer: 350°F 5 mins (extra crispy bottom)
【Visual Step-by-Step 】
1. Foolproof Dough Formula
▢ 3 cups all-purpose flour
▢ 1 cup warm water (110°F)
▢ 1½ tsp instant yeast
(Mix → Knead 8 mins → Rest 1 hr in oiled bowl)
2. Filling Secrets (Make Ahead!)
① Protein boost:
1 lb ground meat (pork+chicken blend)
Sauté with 1 tbsp grated ginger
② Flavor bomb:
2 tbsp hoisin + 1 tbsp soy sauce + 1 tsp sugar
③ Veggie crunch:
Blanch 2 cups green beans 2 mins → Ice bath → Dice
3. Assembly Pro Technique
① Roll dough → Cut 16 circles (use mason jar lid)
② Spoon filling → Pleat edges
③ Proof test: Bounce-back check (press gently – should slowly rebound)
4. Steam Smart
Electric steamer: “Express Steam” 18 mins → Rest 2 mins
Stovetop: Boiling start → Medium heat → Set timer!
Anti-stick hack: Line with parchment paper circles
【Top 3 Google Q&As】
Q: Can I use frozen vegetables?
A: Yes! Thaw completely → Squeeze out excess water
Q: Gluten-free alternative?
A: Substitute 1:1 gluten-free flour + 1 tsp xanthan gum
Q: Why collapsed buns?
A: Overproofing → Proof until 80% size increase only
【Nutrition Spotlight (FDA Style)】
Per bun:
Cal 210 | Protein 12g | Carbs 28g | Fiber 3g
Contains 30% daily Vitamin K from greens!
【Serve With:】
Cold brew coffee (morning)
Sriracha mayo dip (flavor kick)
Apple slices (kid-friendly side)
