立秋后给孩子补脑，建议多吃这8道家常菜，背书快做题效率高|排骨|猪蹄|莴笋|香菇|洋葱|萝卜|姜丝|美味菜肴

分享至

立秋一过，暑气慢慢收了，早晚的风里都带着点爽利劲儿，正是娃贴秋膘、补营养的黄金期。尤其是刚开学的半大孩子，天天背课文、刷习题，大脑连轴转，很多家长追着买几百块的补脑营养品，其实真没必要——日常餐桌上把食材搭配对，家常小炒也能补到点子上。下面这8道快手家常菜，食材普通做法简单，隔三差五做一次，孩子大脑营养跟得上，上课注意力集中，背书都比别的娃快半拍，做题效率蹭蹭往上涨。

一、清蒸鲈鱼

【食材准备】

主料：鲈鱼1条（约500克，选鲜活的肉质更嫩）

辅料：葱2-3根、姜20克、蒜少许（可选）

调料：蒸鱼豉油2-3勺、料酒1-2勺、盐少许、食用油2勺

【详细做法】

处理鲈鱼

鲈鱼去鳞、去鳃、去内脏，鱼腹内的黑膜一定要刮干净（这是腥味的主要来源）

用清水冲洗干净，用厨房纸吸干表面和鱼腹内的水分

在鱼身两侧各划3刀（深至鱼骨），方便入味和熟透

腌制去腥

在鱼身两侧和鱼腹内抹少许盐，倒入1勺料酒

放入一半的姜片和葱段（鱼腹内塞2片姜和1段葱，鱼身表面放2片姜和1段葱）

腌制10分钟左右（时间不要太长，否则鱼肉会变咸）

准备蒸制

蒸锅加水，大火烧开（一定要等水开后再放鱼，否则鱼肉会老）

在蒸盘上铺上剩余的姜片和葱段（垫高鱼身，让蒸汽循环，受热均匀）

将腌制好的鲈鱼放在姜片和葱段上

清蒸计时

盖上锅盖，大火蒸8-10分钟

500克的鱼蒸8分钟刚好，时间太长鱼肉会柴

淋油调味

蒸好后取出蒸盘，倒掉盘中的汤汁（腥味重）

捡去表面的姜片和葱段，重新铺上葱丝和姜丝

淋上1勺料酒和2勺蒸鱼豉油

锅中烧2勺热油（油冒烟即可），快速淋在葱丝和姜丝上（激发香味，让鱼肉更鲜）

二、萝卜烧香菇

所需食材：新鲜白萝卜半根，干香菇8朵，生姜3片，小葱段适量，八角1个，生抽2勺，少许食用盐，少量食用油，没过食材的温开水。

步骤：

1、先把干香菇放进温水中浸泡30分钟，泡到香菇完全变软后，剪去根部的硬蒂，反复冲洗干净表面的杂质，挤干多余水分放在一旁备用。

2、白萝卜削掉外层的硬皮，切成厚度均匀的半厘米薄片，不要切得太薄，避免后续炖煮的时候直接煮烂，影响成菜的口感。

起锅倒入少量食用油，油温升到五成热的时候，把姜片和小葱段放进锅里，开小火慢慢爆香，不要把配料炒糊，避免带出苦味。

把切好的白萝卜片全部倒进锅里，转中火快速翻炒2分钟，炒到萝卜片边缘微微变透明，散发出淡淡的清甜味就可以。

把处理好的香菇和准备好的八角一起放进锅里，沿着锅边淋入2勺生抽，快速翻炒均匀，让每一片食材都裹上淡淡的酱色。

往锅里倒入足量的温开水，水量要完全没过所有食材，大火把水烧开之后，转最小火盖上锅盖，慢慢焖煮20分钟。

等到萝卜片完全变得软糯入味，开大火收掉锅里多余的汤汁，撒上少许食用盐调味，翻炒均匀之后就可以直接出锅装盘。

三、奥尔良焗排骨

准备食材：排骨、奥尔良烤肉料、洋葱、彩椒、蒜、蜂蜜、食用油、盐。

做法步骤：

1、准备一斤排骨，清洗干净后放入清水中浸泡半小时，去除血水，捞出沥干。洋葱去皮切丝，彩椒去籽切小块，蒜切片备用。

2、将排骨放入大碗中，加入奥尔良烤肉料（按照料包比例加水调匀），再加入1勺盐、少许蜂蜜和蒜片，抓拌均匀，使每根排骨都裹上料汁，盖上保鲜膜，放冰箱冷藏腌制2小时以上，味道更佳。

3、烤盘铺上一层锡纸，将腌好的排骨摆放整齐，在排骨周围放入切好的洋葱丝和彩椒块，淋少许食用油锁住水分。

4、烤箱提前预热至200℃，将烤盘放入中层，烤制约25分钟。

5、取出烤盘，将剩余的腌制酱汁均匀刷在排骨表面，再放回烤箱继续烤10分钟，让排骨表面焦香、颜色红润。

6、烤好后取出，稍微放凉片刻，让肉汁回流，摆盘即可上桌。这样做出来的奥尔良焗排骨色泽诱人、外皮微脆、肉质鲜嫩，带有微甜的香辣味，非常下饭。

四、清蒸西胡芦丝

所需食材

新鲜西葫芦1根、大蒜3瓣、红椒少许、生抽1勺、香醋半勺、香油少许、食盐适量

详细做法

西葫芦洗净，不用削皮，擦成均匀细丝，平铺在盘中；大蒜切末，红椒切细丝备用。
锅中加水烧开，放入西葫芦丝，大火隔水蒸5分钟即可关火，切记不要久蒸，避免软烂流失营养和脆嫩口感。
小碗中放入蒜末、红椒丝，淋少许热油激发出香味，加入生抽、少许食盐、香醋搅拌均匀，调成万能低脂料汁。
蒸好的西葫芦丝倒掉多余水汽，淋上调好的料汁，滴几滴香油拌匀即可食用。

五、清蒸鸡胸肉

食材：鸡胸肉、姜片、葱段、料酒、少许盐、生抽

详细做法：

1、鸡胸肉洗净，剔除筋膜，用刀轻轻拍松，方便入味；

2、放入盘中，铺上姜片、葱段，淋少许料酒去腥；

3、水开上锅，大火蒸12分钟，关火焖3分钟

4、取出放凉撕成细条，淋少许低盐生抽调味；

5、拌匀即可，鲜嫩低脂、清爽解馋，好吃无负担。

六、酱香红烧猪蹄

食材：猪蹄、生姜、八角、桂皮、干辣椒、冰糖、啤酒、食用油、葱花

做法：

1.猪蹄加姜片、料酒焯水洗净去腥。

2.小火将冰糖炒成琥珀色，下入猪蹄翻炒上色，放入香料、姜片炒香。

3.倒入一整罐啤酒和适量清水，高压锅上汽压20分钟，普通锅小火慢炖1小时。

4.最后开大火收汁，炒至汤汁浓稠裹满猪蹄，撒葱花即可。

七、莴笋炒肉

所需食材：莴笋1根、猪里脊肉200克、大蒜3瓣、生姜1小块、生抽2勺、料酒1勺、盐适量、淀粉1勺、食用油适量。

步骤：

猪里脊肉洗净切薄片，放入碗中加1勺生抽、半勺料酒、少许盐和1勺淀粉，抓匀腌制15分钟，让肉质充分入味且保持嫩滑。
莴笋削去外皮，先斜切成段再改刀成菱形薄片，这样切出来的莴笋受热均匀，口感更加爽脆。
大蒜拍碎切末，生姜切丝备用。锅中倒入适量食用油，油温五成热时放入腌好的肉片，快速滑炒至变色后盛出。
锅中留底油，放入姜丝和蒜末爆香，炒出香味后立即倒入莴笋片，转大火快速翻炒约1分钟。
待莴笋边缘微微透明时，将之前炒好的肉片回锅，与莴笋一同翻炒均匀，让两种食材的味道相互融合。
加入1勺生抽和适量盐调味，继续大火快炒30秒，注意火候不要太大以免莴笋过软失去脆感。
最后沿锅边淋入少许清水，快速翻匀后即可关火装盘，一道清脆爽口的莴笋炒肉就完成了。

八、宫保鸡丁

【食材】

鸡胸肉、胡萝卜、黄瓜、花生米、葱、蒜、干辣椒、料酒、盐、胡椒粉、淀粉、生抽、香醋、蚝油、白糖、豆瓣酱、老抽

【做法】

1、鸡胸肉切成小丁，加1勺料酒、少许盐、少许胡椒粉、1勺淀粉，抓匀腌制10分钟。

2、调碗汁：2勺生抽、2勺香醋、1勺蚝油、1勺淀粉、少许白糖，加适量清水搅匀备用。

3、锅中倒油，下入鸡丁滑炒至熟透，盛出来备用。

4、留底油，放入蒜末、干辣椒、葱花爆香，加一勺豆瓣酱，炒出红油。

5、倒入胡萝卜丁翻炒一会儿。

6、放回鸡丁，加入黄瓜丁、花生米，放一点点老抽上色。

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7、淋入调好的碗汁，大火翻炒到汤汁浓稠即可出锅。

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立秋养娃别瞎补，吃对家常饭比啥营养品都实在，这8道菜换着花样做，孩子吃得香营养足，整个学期用脑都够劲，背书不卡壳做题思路顺，家长少操心，娃学习效率直接上一个台阶。

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