八月初六，初秋贴秋膘，多吃这8样家常菜，润燥下饭，安稳过深秋

老辈人常说“初秋补一补，深秋不受苦”，八月初六一到，暑气悄悄收了尾，晨起傍晚风里都裹着秋凉的水汽，正是贴秋膘的黄金窗口期——这时候补得不对，猛啃大鱼大肉容易上火燥得慌，选对润燥又下饭的家常菜，吃着香还养人，从胃里暖到浑身舒坦。今天给大家整理8道零难度家常硬菜，手残党也能一次做成功，贴秋膘的同时还能润走秋燥，一家老小都爱吃。

一、茭白炒肉丝

食材

茭白、猪瘦肉、生姜、生抽、料酒、淀粉、盐

详细步骤

1、瘦肉切丝，加少许生抽、料酒、一勺淀粉、少许食用油，抓匀腌制10分钟更嫩滑。

2、茭白切丝备用；少许姜丝炝锅。

3、热油下入肉丝，大火快速滑炒至变色，盛出备用。

4、锅底留油，下入茭白丝翻炒至断生。

5、倒回肉丝，加盐调味，大火翻炒均匀入味即可。

二、韭菜炒扇贝肉

食材

处理好的扇贝肉三百克，韭菜一把，干辣椒两个，生姜少许，料酒一勺，生抽一勺，盐少许。

做法

1.扇贝肉洗净，加料酒抓拌几分钟去腥。

2.韭菜切成长段，生姜切丝，干辣椒剪段。

3.锅里烧水，水微沸下入扇贝肉焯三十秒迅速捞出沥干。

4.起锅烧油，姜丝干辣椒下锅爆香，倒入扇贝肉大火快炒，淋入生抽，翻炒几下，倒入韭菜，大火快速翻炒至韭菜变软，放少许盐拌匀立刻关火。

三、家常红烧鸡块

食材：半只三黄鸡，生姜几片，八角 1 颗；调料：生抽、少许老抽

做法：

1、鸡肉剁成大小均匀的块，冷水倒入锅中，放两片姜，开大火焯水。水烧开之后继续煮 2 分钟，把血沫全部煮出来，捞出鸡块用温水冲洗干净，沥干水分。⚠️不要用冷水冲热鸡块，肉质会紧缩变柴。

2、锅放少许油，下姜片爆香，倒入鸡块，中火不断翻炒，把鸡块表面水分炒干，炒到表皮微微焦黄。

3、加 2 勺生抽，小半勺老抽，翻炒上色，丢入 1 颗八角提香。

4、倒入滚烫开水，水量没过鸡块。大火烧开之后转中小火，盖上锅盖焖 25 分钟。

5、时间到打开盖子，看汤汁还有不少，开大火收汁，不停翻动，汤汁浓稠裹在鸡块表面就关火。不用额外加糖，三黄鸡本身鲜味足够。

四、蒜蓉黑椒煎鸡胸

所需食材：鸡胸肉一块（约250克）、大蒜五瓣、黑胡椒碎、生抽、老抽、蚝油、蜂蜜、玉米淀粉、橄榄油。

步骤：

1. 鸡胸肉从中间片成两片薄厚均匀的肉排，用刀背在两面轻轻交叉拍打，破坏纤维组织，方便入味且嫩滑。
2. 大蒜剁成细蓉，放入碗中，加入两勺生抽、半勺老抽、一勺蚝油、一小勺蜂蜜和大量黑胡椒碎，搅匀成腌制酱汁。
3. 将鸡胸肉放入酱汁中，用手抓揉两分钟，确保每寸肉都裹上料汁，盖上保鲜膜，入冰箱冷藏腌制至少30分钟。
4. 腌好的鸡胸肉取出，两面薄薄拍上一层玉米淀粉，这步能锁住水分，煎出脆皮。
5. 平底锅烧热，倒入橄榄油，油热后放入鸡胸肉，中火煎至一面金黄定型（约3分钟），再翻面。
6. 转小火，盖上锅盖焖煎2分钟，利用蒸汽让内部熟透且不干柴，开盖后再次翻面，每面再煎1分钟收汁。
7. 关火后让肉在锅中静置2分钟，使其内部汁水重新分布，再切片装盘，淋上锅中剩余酱汁。

五、柠檬手撕鸡

准备食材

三黄鸡半只、新鲜柠檬1个、小米辣、大蒜、生姜、小葱、香菜、熟白芝麻、生抽、香醋、蚝油、白糖、食盐、花椒、料酒、香油

制作步骤

1. 三黄鸡清洗干净，去掉多余鸡油、鸡屁股，减少油腻感，吃着不腥不腻。
2. 锅中加入足量清水，放入姜片、葱段、几粒花椒、一勺料酒，大火烧开。
3. 水完全沸腾后放入整半只鸡，大火煮5分钟，中途翻面一次，受热均匀。
4. 关火不要开盖，焖15分钟，这一步是鸡肉鲜嫩不柴的关键，比一直煮更嫩滑。
5. 焖好后立刻捞出鸡肉，放入提前备好的冰水或凉白开中浸泡10分钟。
6. 冰水浸泡能瞬间锁紧肉质，鸡皮Q弹紧致，鸡肉紧实不松散、口感超嫩。
7. 泡好的鸡肉捞出沥干水分，放一旁自然晾凉。
8. 完全放凉后，徒手把鸡肉撕成粗细均匀的鸡丝，不要太碎，口感更好。
9. 柠檬用盐搓洗表皮，冲洗干净，切成薄片，去掉所有柠檬籽，避免发苦。
10. 小米辣切圈、大蒜剁成细腻蒜末、香菜切段备用。
11. 调灵魂凉拌酱汁：碗中放入蒜末、小米辣、白芝麻。
12. 加入2勺生抽、1勺香醋、半勺蚝油、少许食盐、一勺白糖、少许香油。
13. 再加入2勺煮鸡的原汤，搅拌均匀，酱汁香味更浓郁不发干。
14. 撕好的鸡丝放入大碗中，铺上柠檬片、香菜段。
15. 淋上调好的万能凉拌汁，用手轻轻翻拌均匀。
16. 盖上保鲜膜放入冰箱冷藏20分钟入味，口感会更酸辣清爽。
17. 吃之前取出拌匀，清香解腻、酸辣开胃，待客绝对有面子！

六、牛肉冬瓜汤

食材：牛肉、冬瓜、姜片、生抽、淀粉、食用油、食盐、白胡椒粉、香菜、清水

做法

1. 牛肉切薄片，加生抽、淀粉、少量食用油抓匀，腌制十分钟锁住水分。
2. 冬瓜去皮去瓜瓤，切厚片备用。
3. 锅中放少许油，姜片下锅爆香，倒入足量清水烧开。
4. 放入冬瓜中火煮至微微透亮，下入腌好的牛肉片，用筷子拨开避免粘连。
5. 牛肉完全变色熟透，加入食盐、白胡椒粉调味，撒香菜即可出锅。

七、山药百合小米粥

食材：铁棍山药1根，干百合15克，小米50克，红枣3颗

步骤：

1. 小米淘洗干净，清水浸泡15分钟；百合冲洗干净泡软；
2. 山药去皮切小丁（戴手套防痒），红枣去核；
3. 锅里加水烧开，倒入小米小火煮20分钟；
4. 放入山药、红枣、百合，再煮15分钟，熬到粥黏稠就可以。

八、西兰花口蘑炒虾仁

食材准备：虾仁200克、西兰花1克、口蘑100克、蒜2瓣、生抽1勺、蚝油1勺、盐少许、食用油适量。

做法步骤：

1、虾仁洗净，用料酒和少许盐腌制10分钟；西兰花切成小朵，放入盐水中浸泡10分钟，然后洗净；口蘑洗净，切成薄片；蒜切末备用。

2、锅中加水烧开，加入少许盐和食用油，放入西兰花焯水1—2分钟，捞出沥干水分。

3、锅中倒入适量食用油，油热后放入蒜末爆香，加入虾仁翻炒至变色盛出。

4、锅中再加入少许油，放入口蘑片翻炒至变软，然后加入西兰花和虾仁继续翻炒均匀。

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这八道菜荤素搭配不厚重，润而不燥，刚好适配初秋贴秋膘的节奏，八月初六摆满满一桌，一家老小吃得香，攒够气力舒舒服服安稳过渡到深秋。