白露后敞开吃，这8道家常菜，1稳压2降脂3护心，别错过|豆腐|鸡腿|西芹|菠菜|木耳|包菜|番茄|荷兰豆|美味菜肴

分享至

白露一过，昼夜温差陡然拉满，秋燥裹着寒气往骨头缝里钻，不少人总觉得口干乏力，连血压血脂都悄悄不稳。老辈人常说“白露补对，整年不累”，没必要买贵价补品，家里厨房随手做8道家常好菜，把稳稳压、降脂、护心的功效揉进一日三餐，全家老小都能吃舒服。

一、菠菜木耳拌鸡蛋

食材

菠菜300克、干木耳一小把、鸡蛋2个、蒜末、生抽、香醋、香油少许

做法

1.木耳提前冷水泡发，洗净；菠菜摘去老根清洗干净。

2.鸡蛋冷水下锅，水开煮8分钟，捞出过凉水剥壳，切成厚片。

3.锅中烧水，先下入木耳焯水3分钟，再放入菠菜焯水一分钟，捞出菠菜挤干多余水分，去掉菠菜里面草酸。

4.菠菜切段，木耳撕小朵，一同放进大碗，放上鸡蛋片、蒜末。

5.调入生抽、香醋、几滴香油，全部拌匀即可上桌。

二、娃娃菜蒸鸡腿

准备食材

大鸡腿2个、娃娃菜1颗、姜片、葱段、少许盐、白胡椒粉、少许生抽

制作步骤

鸡腿清洗干净，撕掉鸡皮、剔除多余油脂，大大降低脂肪热量。
鸡腿两面划两刀，方便入味，加入姜片、葱段、少许盐、白胡椒粉、少许生抽。
下手充分抓拌均匀，腌制15分钟，充分去腥入味，肉质更嫩。
娃娃菜洗净，切成四瓣，整齐平铺在盘底，打底吸满鸡肉汤汁。
把腌好的鸡腿摆在娃娃菜上方，蒸制时汤汁会慢慢浸透蔬菜。
水开上锅，大火蒸20分钟，蒸至鸡腿软烂入味、完全熟透。
出锅不用加任何调料，鸡肉鲜嫩不柴，娃娃菜清甜入味。
低脂低盐、荤素兼备，饭菜一锅搞定，减脂期超满足。

三、红烧黑木耳豆腐

食材：干木耳、嫩豆腐、蒜末、生抽、蚝油、少许盐、淀粉水

详细做法：

1、木耳提前泡发，洗净撕小朵，焯水1分钟去杂质；

2、豆腐切小块，清水浸泡片刻去豆腥味；

3、热锅烧油，爆香蒜末，下入木耳翻炒片刻；

4、放入豆腐，加生抽、蚝油、少许盐调味；

5、淋少许淀粉水勾芡，小火焖2分钟入味即可，鲜香嫩滑、清爽养人。

四、番茄蒸豆腐

准备食材

嫩豆腐1块、新鲜番茄2个、葱花、少许盐、少许生抽、少许鸡精

制作步骤

嫩豆腐切成均匀方块，整齐平铺在深盘当中，摆放平整受热更均匀。
番茄顶部划十字，用开水烫10秒，轻松撕掉外皮，口感更细腻。
去皮的番茄切成细小丁状，均匀铺在豆腐表面，铺满每一块豆腐。
表面撒少许盐、一点点鸡精，淋几滴生抽提鲜，拒绝重油重酱。
蒸锅水开，放入盘子大火蒸12分钟。
蒸制过程中番茄会析出酸甜浓汁，充分浸润豆腐，超级入味。
出锅撒上葱花点缀，轻轻拌匀即可食用。
豆腐嫩滑、汤汁酸甜，超低卡无负担，多吃轻松掉秤。

五、素炒茭白荷兰豆

食材

茭白2根、荷兰豆250克、大蒜3瓣、食盐3克、生抽8毫升、食用油适量

详细做法

荷兰豆撕掉两侧老筋，清洗干净；茭白削去外层老硬外皮，切均匀斜薄片；大蒜切片备用。
锅中烧水，加少许盐和食用油，下入荷兰豆焯水40秒，捞出迅速过凉水沥干，锁色锁脆。
热锅倒油，放入蒜片小火煸炒出香味。
下入茭白片，中火翻炒两分钟，炒至茭白微微透明、变软断生。
放入焯好水的荷兰豆，转大火快速翻炒一分半钟。
加入食盐、生抽调味，翻拌均匀继续翻炒30秒，即可关火装盘。

六、菠菜拌核桃仁

食材：菠菜、核桃仁、蒜末、生抽、香油、盐

做法：

1️⃣ 菠菜洗净入开水焯烫30秒，捞出过凉水，挤干切段。焯水去草酸，吃着不涩口，颜色也更翠绿

2️⃣ 核桃仁放锅里小火炒香，放凉备用。小火慢炒才香，大火容易炒糊

3️⃣ 菠菜和核桃仁放大碗里，加蒜末、生抽、香油和盐拌匀即可。拌的时候轻一点，别把菠菜搅烂了

七、西芹百合炒腰果

所需食材：新鲜西芹300克、鲜百合2头、生腰果80克、枸杞一小把、蒜末少许、食盐适量、食用油适量、水淀粉少许。

步骤：

生腰果放入冷锅冷油中，小火慢慢炸至表面微黄，捞出沥油晾凉备用，这样腰果才会酥脆。
西芹撕去表面老筋，斜刀切成菱形段，放入淡盐水中浸泡5分钟后捞出控水。
鲜百合掰开成瓣，削去边缘发黑的部分，用清水冲洗干净，泡在清水中防止氧化变黑。
枸杞用温水泡软，捞出沥干水分备用。
锅中烧开水，加少许盐和几滴油，放入西芹段焯烫30秒，再下百合瓣烫10秒，迅速捞出过凉水。
炒锅烧热放油，下蒜末爆香，倒入焯好的西芹和百合，大火快速翻炒20秒。
加盐调味，淋入少许水淀粉勾薄芡，撒入腰果和枸杞，翻匀后立刻关火出锅。

八、包菜鸡蛋炒鸡腿肉

准备食材: 包菜、鸡腿、鸡蛋、蒜末、姜丝。

做法步骤:

1、鸡腿去骨切丁，然后加入姜丝、料酒、淀粉、生抽和食用油抓拌均匀，再腌制二十分钟备用。

2、清洗包菜切好，然后热锅烧油，油热以后，往里分别打入两个鸡蛋煎熟，再盛出切小块备用。

3、另热锅烧油，油热以后，放入腌制好的鸡腿肉煸炒油煎，煸炒至两面金黄后，再加入蒜末炒香，接着倒入包菜一起翻炒均匀。

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http://www.bzswz.cn/logo.asp?/ArTicle/details/501013.sHTmL
http://www.bzsjks.cn/logo.php?/ArTicle/details/91878101.sHTmL
http://www.scbzzx.cn/logo.asp?/ArTicle/details/3350099.sHTmL
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http://www.bzlqfledu.cn/logo.asp?/ArTicle/details/2894622.sHTmL
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http://www.bzsjks.cn/logo.php?/ArTicle/details/56903503.sHTmL
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http://www.bzswz.cn/logo.asp?/ArTicle/details/3528840.sHTmL
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http://www.bzsjks.cn/logo.php?/ArTicle/details/679118.sHTmL
http://www.bzlqfledu.cn/logo.asp?/ArTicle/details/872109.sHTmL
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http://www.bzlqfledu.cn/logo.asp?/ArTicle/details/75986150.sHTmL
http://www.scbzzx.cn/logo.asp?/ArTicle/details/412371.sHTmL
http://www.bzsjks.cn/logo.php?/ArTicle/details/006540.sHTmL
http://www.bzsjks.cn/logo.php?/ArTicle/details/18039420.sHTmL
http://www.bzlqfledu.cn/logo.asp?/ArTicle/details/0612987.sHTmL
http://www.bzswz.cn/logo.asp?/ArTicle/details/060494.sHTmL
http://www.bzsjks.cn/logo.php?/ArTicle/details/7848908.sHTmL
http://www.bzlqfledu.cn/logo.asp?/ArTicle/details/27976794.sHTmL
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http://www.bzsjks.cn/logo.php?/ArTicle/details/90208738.sHTmL
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http://www.bzswz.cn/logo.asp?/ArTicle/details/622381.sHTmL
http://www.bzsdszx.cn/logo.asp?/ArTicle/details/616743.sHTmL

4、炒软包菜后，再加入鸡蛋一起翻炒，接着加入蚝油、食盐和少许的清水调味提鲜，然后继续翻炒均匀入味，即可出锅开吃。

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白露后做菜别放太多重油重盐，顺着时节吃这些鲜气满满的家常菜，不用特意补，身体的小毛病悄悄就顺了，这个秋天吃得舒服比啥都强。

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