孩子长身体，蛋白质别只靠鸡蛋牛奶？8种高蛋白菜，每天换着吃

一、丝瓜焖烧大虾

食材

大虾三百克，丝瓜两根，大蒜五瓣，生姜少许，生抽两勺，蚝油一勺，少许盐，白糖小半勺，食用油适量。

做法

1.大虾剪去虾须虾枪，开背挑出虾线，清洗干净沥干。

2.丝瓜削去外皮，切成滚刀块，大蒜切片，生姜切丝。

3.锅中倒油，油热后放入大虾煎至两面变红卷曲，盛出备用。

4.锅里留底油，下入姜蒜炒出香味，放入丝瓜块翻炒片刻，加入少量清水，盖上锅盖焖两分钟，把丝瓜焖至变软，

5.把煎好的大虾倒回锅中，加入生抽、蚝油、少许盐和白糖调味，中火焖煮三分钟，让丝瓜充分吸收虾的鲜味儿，开大火收一下汤汁就可以出锅。

二、茭白炒青椒木耳

食材

茭白、青椒、泡发木耳、大蒜、盐、蚝油

详细步骤

1、木耳提前泡发，洗净焯水1分钟去腥味；青椒切细丝，茭白切薄片。

2、锅中烧水，少许盐油，下入茭白、木耳焯水20秒，捞出沥干（防发黑、去草酸）。

3、热油爆香蒜末，下入青椒翻炒断生。

4、倒入茭白、木耳，大火翻炒1分钟。

5、加盐、一勺蚝油调味，翻炒均匀即可出锅。

三、番茄鱼片汤

所需食材：黑鱼片（或巴沙鱼片）300克、大番茄两个、金针菇一小把、蛋清一个、姜丝、葱花、番茄酱、盐、糖、白胡椒粉、料酒、红薯淀粉。

步骤：

1. 鱼片洗净沥干，放入碗中，加少许盐、料酒、白胡椒粉和蛋清，用手顺一个方向抓匀至起胶。

2. 加入两勺红薯淀粉和少量清水，继续抓揉，使鱼片表面挂上一层薄浆，腌制15分钟。

3. 番茄顶部划十字，用开水烫后去皮，切成小丁；金针菇去根洗净，撕成小簇备用。

4. 锅烧热倒油，下姜丝爆香，倒入番茄丁，中火翻炒至软烂出沙，用铲子按压成泥状。

5. 加入一勺番茄酱炒匀，倒入足量开水，大火烧沸后转中火煮3分钟，让汤底浓郁，再下入金针菇煮软。

6. 将火调至最小，保持汤面微沸，逐片下入腌好的鱼片，全部放完后转大火，轻轻推动锅底。

7. 待鱼片全部变白、浮起即可关火，撒入葱花和少许糖提鲜，盐调味后出锅，动作要快避免煮老。

四、香干回锅肉

食材：五花肉 250g，香干 4 块，蒜苗 2 根；调料：豆瓣酱少许，盐

做法：

1、五花肉冷水下锅，放两片姜，煮 12‑15 分钟，煮到八分熟。筷子可以轻松扎进肉里，但不会一戳就烂，捞出来放凉，切成薄片。切薄一点，煸炒之后才会卷边。

2、香干切成薄片；蒜苗切段，蒜白和蒜叶分开。

3、锅不用放油，直接下五花肉片，中小火煸炒。肉片慢慢出油，卷成小卷，把多余的油脂舀出来，可以留着炒菜用，减少油腻。

4、往锅里放一小勺豆瓣酱，炒出红油，先下香干、蒜白部分翻炒 2 分钟，让香干吸上肉香。

5、最后倒入蒜苗叶，放一点点盐，大火翻炒十几秒，蒜苗变软就马上出锅。蒜苗炒久发黄就不好吃。

五、凉拌白萝卜丝

食材：白萝卜、香菜段、熟白芝麻、盐、白糖、香油、辣椒油（可选）

做法

1. 白萝卜去皮切细丝，撒少许盐抓拌静置五分钟，倒掉析出的汁水。

2. 碗里放入香菜、白芝麻，加入盐、白糖、香油，爱吃辣可以加辣椒油，调配成料汁。

3. 料汁淋到萝卜丝上，充分翻拌，静置十分钟入味即可食用。

六、凉拌黄瓜虾滑

准备食材

新鲜虾滑2袋、脆黄瓜2根、大蒜、小米辣、葱花、白芝麻、生抽、香醋、白糖、食盐、辣椒油、香油

制作步骤

1. 黄瓜选用新鲜脆嫩的青黄瓜，清洗干净表皮，不用去皮，保留翠绿颜值。

2. 用刀背把黄瓜轻轻拍裂，拍散的黄瓜更容易入味，比切的好吃百倍。

3. 拍好的黄瓜切成小段，放入碗中，撒少许食盐抓匀，腌制5分钟。

4. 腌制杀除黄瓜多余生水，倒掉析出的水分，黄瓜吃着更脆不发软。

5. 锅中烧水，水微微冒泡小火状态，把虾滑挤成大小均匀的小圆球。

6. 小火慢煮，防止虾滑煮老，煮至虾滑全部漂浮起来、通体变红熟透。

7. 捞出虾滑放入凉白开中过凉，沥干水分备用，口感Q弹劲道。

8. 大蒜切末、小米辣切圈、葱花备好，开始调凉拌料汁。

9. 料汁配方：2勺生抽、1勺陈醋、少许白糖、少许盐、一勺辣椒油、几滴香油。

10. 放入蒜末、小米辣、白芝麻，充分搅拌均匀，静置两分钟激发出香味。

11. 碗中放入沥干水分的黄瓜段、Q弹虾滑。

12. 淋入调好的秘制凉拌汁，撒上葱花。

13. 轻轻翻拌均匀，让每一块黄瓜、每一颗虾滑都裹满料汁。

14. 可冷藏静置10分钟入味，味道更均衡、口感更清爽。

15. 脆嫩鲜甜、解腻开胃，颜值超高，端上桌瞬间被抢光！

七、山药胡萝卜炖排骨

所需食材：排骨500克、铁棍山药300克、胡萝卜1根、生姜3片、大葱1段、料酒1勺、食盐适量、枸杞少许、清水适量。

步骤：

1. 排骨斩成小块，放入清水中浸泡20分钟，中途换水一次，泡出血水后捞出沥干。

2. 锅中加入足量冷水，放入排骨、姜片和料酒，大火煮开后撇去浮沫，继续煮2分钟捞出，用温水冲洗干净。

3. 山药去皮切成滚刀块，放入淡盐水中浸泡防止氧化变黑；胡萝卜去皮切滚刀块备用。

4. 砂锅中加入足量温水，放入焯好的排骨、姜片和葱段，大火烧开后转小火慢炖40分钟。

5. 40分钟后加入山药块和胡萝卜块，继续小火炖煮20分钟，直至山药软糯、胡萝卜熟透。

6. 放入洗净的枸杞，再煮3分钟，加入适量食盐调味，搅拌均匀。

7. 关火后盖上锅盖焖5分钟，让汤味更加融合，盛出即可享用。

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食材：

柴火香干，蒜苗，蒜末，红椒，盐，生抽，蚝油

步骤

1、香干切成薄片，蒜苗切成段，红椒切马耳朵状，蒜末备好。

2、锅烧热倒油，下入蒜末爆香，放入香干，大火翻炒 3 分钟，把香干炒至微微焦黄，下入蒜苗和红椒，继续翻炒 2 分钟。

3、加入盐，生抽，蚝油调味，大火快速翻炒均匀，断生即可出锅。https://github.com/castanedaalexandra271/dhnkaf/blob/main/20260923_362434.md
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