白露别光贴秋膘，多吃这8样家常菜，少油少盐，安稳入秋少生病

白露至，秋风凉，不少人忙着炖肉煲骨“贴秋膘”，反倒吃得肠胃积滞、口干上火。其实秋补最怕厚味重盐，这8道应季家常菜，顺着时节吃，清润不燥还养人，全家老小吃着舒服，轻轻松松安稳入秋少生病。

一、蒜蓉粉丝黑鱼片

食材：黑鱼片300克、龙口粉丝1把、金针菇1小把（可选）、大蒜1整头（切末）、小米辣2个、蒸鱼豉油、蚝油、食用油、葱花。

做法：准备：粉丝用温水泡软。黑鱼片用少许盐、料酒、白胡椒粉、蛋清抓匀腌制10分钟。金针菇洗净铺在盘底，再铺上泡软的粉丝。

炒蒜蓉：锅中倒油，放入2/3的蒜末和小米辣，小火炒至金黄出香味，关火。加入1勺蒸鱼豉油、1勺蚝油、少许白糖，拌匀成蒜蓉酱。

摆盘：将腌好的黑鱼片均匀铺在粉丝上，淋上炒好的蒜蓉酱。

蒸制：水开后放入蒸锅，大火蒸6-8分钟（鱼片变白即可）。

激油：出锅后撒上剩下的生蒜末和葱花，淋上一勺滚烫的热油（激发出香味），再淋一圈蒸鱼豉油即可。

二、葱爆鸡蛋

准备食材

鸡蛋5个、大葱1根、食盐、白胡椒粉、食用油、少许鸡精

详细制作步骤

1. 大葱处理：大葱清洗干净，分开葱白和葱绿，全部切成均匀葱段，葱白更香、葱绿提色。
2. 蛋液调味打散：大碗中打入5个鸡蛋，加少许食盐、一点点白胡椒粉，充分搅打至蛋液细腻蓬松。
3. 加葱花增香：切好的一半葱花放入蛋液中，一起搅拌均匀，鸡蛋自带葱香味。
4. 热锅热油：锅中倒入食用油，油温烧热至七成热，油温够高鸡蛋更蓬松。
5. 滑炒鸡蛋：倒入蛋液，待底部定型后，用铲子轻轻推散，炒成大块鸡蛋块。
6. 炒至蓬松盛出：鸡蛋全部定型、蓬松微黄后，立刻盛出备用，不要炒太久避免变老。
7. 爆香葱白：锅底留底油，下入剩余葱白，小火煸炒，炒出浓郁葱香味。
8. 鸡蛋回锅：把炒好的鸡蛋倒回锅中，大火快速翻炒。
9. 微调味道：根据口味少许鸡精调味，不用加盐，蛋液已经有底味。
10. 混合提香：下入剩余葱绿段，快速翻拌均匀。
11. 快速出锅：翻炒10秒立马关火，保留鸡蛋软嫩口感，鲜香出锅！

三、干煸四季豆

食材： 四季豆 / 猪肉末 / 花椒 / 干辣椒 / 大蒜 / 生姜 / 料酒 / 生抽 / 盐 / 鸡精 / 食用油

步骤：

1、四季豆掐去头尾撕掉老筋，掰成5厘米长段，洗净沥干水分。

2、锅中烧油，下四季豆小火慢煸，煸到表皮起皱微焦、颜色变深，盛出备用。

3、锅留底油，下花椒和干辣椒段小火炸香，加肉末炒散变色。

4、放姜末蒜末炒香，倒回四季豆，加生抽、盐和少许鸡精，大火翻炒均匀出锅。

四、天麻猪脑汤

食材

新鲜猪脑1副、天麻10克、红枣5颗、枸杞一小把、生姜3片、食盐少许

详细做法

1. 猪脑放入清水中浸泡五分钟，轻轻撕掉表面白色筋膜和血丝，这是腥味的主要来源，一定要清理干净，轻轻漂洗，不要捏碎猪脑。
2. 天麻冲洗干净灰尘杂质；红枣洗净去核，去核不上火；枸杞冲洗干净备用。
3. 锅中冷水加姜片，放入猪脑轻微焯水一分钟，去除血水和腥味，捞出备用。
4. 砂锅中加入足量清水，放入天麻、姜片、红枣，大火烧开后转小火炖煮二十分钟，先煮出药材和红枣的香甜营养。
5. 轻轻放入猪脑，保持小火慢炖二十五分钟，切忌大火翻滚，防止猪脑煮散。
6. 最后放入枸杞，焖煮五分钟，加少许食盐调味即可出锅。

五、西红柿炒鸡蛋

【食材】西红柿，鸡蛋，盐，葱，白糖，生抽，番茄酱

【做法】

1、西红柿洗净切十字花刀，用开水烫一下去皮切块，鸡蛋打入碗中打散，葱切葱花备用。

2、起锅烧油，油热下入鸡蛋炒熟盛出。

3、锅中留油，放入西红柿炒出汤汁，加入一勺生抽，一勺白糖，一勺番茄酱翻炒均匀。

4、再放入炒好的鸡蛋翻炒均匀，出锅前撒上葱花即可。

六、金针菇豆腐煲

所需食材：嫩豆腐1盒（约400克）、金针菇150克、干木耳1小把、西红柿2个、鸡蛋1个、小葱2根、生姜3片、生抽2勺、蚝油1勺、白胡椒粉少许、食盐适量、水淀粉适量、食用油适量。

步骤：

1.嫩豆腐从盒中取出，切成约2厘米见方的小块，放入淡盐水中浸泡10分钟，这样可以去除豆腥味同时让豆腐更紧实不易碎。

2.金针菇切去根部老硬部分，用手撕成小簇，放入清水中轻轻淘洗两遍，沥干水分备用，干木耳提前用温水泡发后撕成小朵。

3.西红柿顶部划十字，用开水烫一下后撕去外皮，切成小丁，鸡蛋打入碗中搅散备用，小葱切段，生姜切细丝。

4.砂锅烧热后倒入适量食用油，下入姜丝和葱白段爆香，然后倒入西红柿丁，中火翻炒至西红柿完全软烂出沙成酱状。

5.向锅中加入足量开水（约800毫升），大火煮沸后下入豆腐块和木耳，盖上锅盖转中小火炖煮5分钟，让豆腐充分吸收汤汁。

6.将金针菇铺在豆腐上面，加入2勺生抽、1勺蚝油和适量食盐调味，继续煮3分钟至金针菇变软，缓缓淋入鸡蛋液形成蛋花。

7.撒入少许白胡椒粉提鲜，淋入薄薄的水淀粉勾芡，用勺子轻轻推匀，撒上剩余的葱花即可端上桌，热乎乎地吃最舒服。

七、清蒸鲈鱼片

所需食材： 新鲜鲈鱼1条（约500克）、姜片5片、葱2根、料酒1勺、蒸鱼豉油2勺、食用油少许、盐微量。

步骤：

1. 鲈鱼去鳞去内脏，清洗干净后沿脊背片下两侧鱼肉，去掉大骨。
2. 将鱼肉斜切成厚约0.5厘米的薄片，鱼头鱼骨可留作他用。
3. 鱼片放入碗中，加入少许盐、料酒和姜片，轻轻抓匀腌制10分钟。
4. 盘底铺上葱段和姜片，将腌好的鱼片平铺在上面，避免重叠。
5. 蒸锅加水烧开，放入鱼盘，大火蒸6至8分钟，视鱼片厚度调整时间。
6. 蒸好后取出，倒掉盘中多余汤汁，拣去姜片和葱段。
7. 淋上蒸鱼豉油，撒上葱丝，最后浇少许热油激香即可。

八、紫苏焖鲈鱼

食材 鲈鱼、紫苏叶、姜、蒜、干辣椒、生抽、老抽、蚝油、料酒

步骤

1、鲈鱼处理干净，两面划几刀，抹上料酒和少许盐腌十分钟

2、锅里热油，把鱼煎到两面微黄，盛出来备用

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4、把鱼放回锅里，铺上紫苏叶，小火焖八分钟，大火收汁出锅

白露进补从来不是多吃肥肉厚腻，顺应时节吃这些本味家常菜，少油少盐养着脾胃，把初秋的燥意全挡在身外，一家老小健健康康舒舒服服就把秋过了。