建议少喝冷饮多吃八菜，消暑降温除燥气，营养搭配好

我今天整理了八道适合夏天多吃的蔬菜美食做法，道道消暑降温除燥气，营养搭配好。喜欢的朋友，跟着我一起来学习吧。

一、芦笋炒牛柳

食材准备：牛柳、芦笋、蒜米、黑胡椒碎。

做法流程：

1.牛柳清洗干净，然后切成小条放入大碗中，接着加入黑胡椒碎、淀粉、生抽、蚝油和食用油抓拌均匀，腌制二十分钟备用。

2.清洗干净芦笋，然后切成小段备用，再起锅烧水，水烧开之后，放入芦笋焯水两分钟，接着捞出沥干水分备用。

3.准备好蒜米，再热锅烧油，油热以后，放入腌制好的牛柳煸炒，煸炒至牛柳变色后，盛出备用。

4.另热锅烧油，油热以后，放入蒜米煸香，接着倒入芦笋和牛柳一起翻炒均匀，再加入少许食盐和白糖调味提鲜，然后继续翻炒均匀入味，即可出锅开吃。

二、番茄鸡蛋炒牛肉

食材准备：牛肉、番茄、鸡蛋、蒜末、黑胡椒粉、姜丝。

做法流程：

1.牛肉清洗干净，然后切成薄片放入大碗中，接着加入淀粉、黑胡椒粉、生抽和花生油，再抓拌均匀，腌制十分钟备用。

2.清洗干净番茄切好，再把三个土鸡蛋打入碗中搅拌均匀，接着热锅烧油，油热以后，倒入鸡蛋液滑熟，然后盛出备用。

3.准备好蒜末，再热锅烧油，油热以后，倒入腌制好的牛肉煸炒，煸炒至牛肉变色后，盛出备用。

4.另热锅烧油，油热以后，放入蒜末爆香，接着倒入番茄大火翻炒，然后加入适量的食盐和白糖调味提鲜，再继续翻炒出番茄汁。

5.然后倒入牛肉和鸡蛋一起翻炒均匀入味，即可出锅开吃。

三、娃娃菜金针菇炒鸡腿

食材准备：鸡腿、金针菇、娃娃菜、蒜末、黑胡椒粉。

做法流程：

1.鸡腿去骨清洗干净，然后切成小块放入大碗中，接着加入料酒、黑胡椒碎、生抽和花生油，再抓拌均匀，腌制二十分钟备用。

2.清洗干净金针菇和娃娃菜，然后热锅烧油，油热以后，放入鸡腿肉煸炒油煎，煸炒至鸡腿肉变色后，再加入蒜末一起翻炒炒香。

3.接着加入金针菇一起翻炒，然后淋入少许的清水一起焖煮三分钟左右，再倒入娃娃菜一起大火翻炒。

4.炒至娃娃菜断生入味以后，即可出锅开吃。

四、莴笋炒肉丝

食材准备：莴笋、瘦肉、蒜末、小米辣。

做法流程：

1.瘦肉清洗干净，然后切成肉丝放入大碗中，接着加入淀粉、料酒、生抽和花生油，再抓拌均匀，腌制十分钟备用。

2.莴笋去皮清洗干净，然后切成薄片备用，再热锅烧油，油热以后，倒入腌制好的肉丝煸炒，煸炒至肉丝变色后，盛出备用。

3.切好蒜末和小米辣，接着热锅烧油，油热以后，放入蒜末和小米辣爆香，然后倒入莴笋一起翻炒。

4.最后加入适量的食盐调味，再继续翻炒至莴笋断生，接着倒入瘦肉丝一起翻炒均匀入味，即可出锅开吃。

五、黄豆芽炒牛肉

食材准备：牛肉、黄豆芽、蒜末、小米辣。

做法流程：

1.牛肉清洗干净，然后切成薄片放入大碗中，接着加入葱姜料酒、淀粉、生抽和花生油，再抓拌均匀，腌制十分钟备用。

2.清洗干净黄豆芽，然后热锅烧油，油热以后，放入腌制好的牛肉煸炒，煸炒至牛肉变色后，盛出备用。

3.另热锅烧油，油热以后，放入蒜末和小米辣爆香，接着倒入黄豆芽一起翻炒，再加入适量的食盐调味，继续炒软豆芽。

4.最后加入炒好的牛肉一起翻炒均匀入味，即可出锅开吃。

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https://gitlab.com/samshawmijxx/tjgpotl/-/blob/main/20260928_yqoqX.md
https://gitlab.com/justinwebbhp7ya/ytlrzvg/-/blob/main/20260928_pPSmB.md
https://gitlab.com/oscaryoungo1svc/nbiveyt/-/blob/main/20260928_IOVSc.md
https://gitlab.com/garybells7a7v/aunwlxe/-/blob/main/20260928_Cjrzo.md
https://gitlab.com/jasonfoxpymii/izczbhs/-/blob/main/20260928_mTura.md
https://gitlab.com/yingdalexoqfx/dqwuamr/-/blob/main/20260928_wacnf.md
https://gitlab.com/peterwolfy9f6y/znifbdc/-/blob/main/20260928_TZqUO.md
https://gitlab.com/zackwadei9i7h/axurjbd/-/blob/main/20260928_iRFKd.md
https://gitlab.com/samshawmijxx/tjgpotl/-/blob/main/20260928_acbzX.md
https://gitlab.com/yingdalexoqfx/dqwuamr/-/blob/main/20260928_EbPna.md
https://gitlab.com/jasonfoxpymii/izczbhs/-/blob/main/20260928_RIDns.md
https://gitlab.com/garybells7a7v/aunwlxe/-/blob/main/20260928_JmPiD.md
https://gitlab.com/justinwebbhp7ya/ytlrzvg/-/blob/main/20260928_KjcuB.md
https://gitlab.com/oscaryoungo1svc/nbiveyt/-/blob/main/20260928_tAArm.md
https://gitlab.com/peterwolfy9f6y/znifbdc/-/blob/main/20260928_YUGnu.md
https://gitlab.com/zackwadei9i7h/axurjbd/-/blob/main/20260928_JslsS.md
https://gitlab.com/samshawmijxx/tjgpotl/-/blob/main/20260928_hOZrm.md
https://gitlab.com/yingdalexoqfx/dqwuamr/-/blob/main/20260928_WpkKx.md
https://gitlab.com/willbell8il1z/gjhelco/-/blob/main/20260928_PsHts.md
https://gitlab.com/frankkerrrjr5w/tgotdqh/-/blob/main/20260928_cxyzb.md
https://gitlab.com/jasonfoxpymii/izczbhs/-/blob/main/20260928_VnJsy.md
https://gitlab.com/peterwolfy9f6y/znifbdc/-/blob/main/20260928_Dafth.md
https://gitlab.com/garybells7a7v/aunwlxe/-/blob/main/20260928_QTJyY.md
https://gitlab.com/zackwadei9i7h/axurjbd/-/blob/main/20260928_pNxhY.md
https://gitlab.com/yingdalexoqfx/dqwuamr/-/blob/main/20260928_Jlqpx.md
https://gitlab.com/jasonfoxpymii/izczbhs/-/blob/main/20260928_UHTRO.md
https://gitlab.com/peterwolfy9f6y/znifbdc/-/blob/main/20260928_JRwJb.md
https://gitlab.com/garybells7a7v/aunwlxe/-/blob/main/20260928_nwivx.md
https://gitlab.com/zackwadei9i7h/axurjbd/-/blob/main/20260928_XXICm.md
https://gitlab.com/yingdalexoqfx/dqwuamr/-/blob/main/20260928_wxgUO.md
https://gitlab.com/samshawmijxx/tjgpotl/-/blob/main/20260928_Rnzgp.md
https://gitlab.com/peterwolfy9f6y/znifbdc/-/blob/main/20260928_vPBDG.md
https://gitlab.com/garybells7a7v/aunwlxe/-/blob/main/20260928_bmdQM.md
https://gitlab.com/zackwadei9i7h/axurjbd/-/blob/main/20260928_nbZrC.md
https://gitlab.com/yingdalexoqfx/dqwuamr/-/blob/main/20260928_hFtKT.md
https://gitlab.com/jasonfoxpymii/izczbhs/-/blob/main/20260928_wtuHF.md
https://gitlab.com/oscaryoungo1svc/nbiveyt/-/blob/main/20260928_cRjLU.md
https://gitlab.com/justinwebbhp7ya/ytlrzvg/-/blob/main/20260928_cMjre.md
https://gitlab.com/samshawmijxx/tjgpotl/-/blob/main/20260928_BcFwa.md
https://gitlab.com/garybells7a7v/aunwlxe/-/blob/main/20260928_eagoG.md
https://gitlab.com/peterwolfy9f6y/znifbdc/-/blob/main/20260928_SgIog.md
https://gitlab.com/zackwadei9i7h/axurjbd/-/blob/main/20260928_zkHKC.md
https://gitlab.com/jasonfoxpymii/izczbhs/-/blob/main/20260928_gUUAc.md
https://gitlab.com/yingdalexoqfx/dqwuamr/-/blob/main/20260928_BiqYA.md
https://gitlab.com/oscaryoungo1svc/nbiveyt/-/blob/main/20260928_TVrmh.md
https://gitlab.com/justinwebbhp7ya/ytlrzvg/-/blob/main/20260928_XZCPn.md
https://gitlab.com/samshawmijxx/tjgpotl/-/blob/main/20260928_SOJhh.md
https://gitlab.com/peterwolfy9f6y/znifbdc/-/blob/main/20260928_BrgYi.md
https://gitlab.com/zackwadei9i7h/axurjbd/-/blob/main/20260928_VVkRM.md
https://gitlab.com/garybells7a7v/aunwlxe/-/blob/main/20260928_egtNH.md
https://gitlab.com/willbell8il1z/gjhelco/-/blob/main/20260928_LXryL.md
https://gitlab.com/jasonfoxpymii/izczbhs/-/blob/main/20260928_Lvdrn.md
https://gitlab.com/yingdalexoqfx/dqwuamr/-/blob/main/20260928_ztAUk.md
https://gitlab.com/oscaryoungo1svc/nbiveyt/-/blob/main/20260928_WsGiM.md
https://gitlab.com/justinwebbhp7ya/ytlrzvg/-/blob/main/20260928_blGpo.md
https://gitlab.com/samshawmijxx/tjgpotl/-/blob/main/20260928_LsUPJ.md
https://gitlab.com/zackwadei9i7h/axurjbd/-/blob/main/20260928_caDzC.md
https://gitlab.com/jasonfoxpymii/izczbhs/-/blob/main/20260928_cTLjo.md
https://gitlab.com/garybells7a7v/aunwlxe/-/blob/main/20260928_JtDPb.md
https://gitlab.com/yingdalexoqfx/dqwuamr/-/blob/main/20260928_uZHWj.md
https://gitlab.com/oscaryoungo1svc/nbiveyt/-/blob/main/20260928_pzTui.md
https://gitlab.com/peterwolfy9f6y/znifbdc/-/blob/main/20260928_pugPq.md
https://gitlab.com/justinwebbhp7ya/ytlrzvg/-/blob/main/20260928_hGtIl.md
https://gitlab.com/frankkerrrjr5w/tgotdqh/-/blob/main/20260928_aQClU.md
https://gitlab.com/samshawmijxx/tjgpotl/-/blob/main/20260928_FFrtF.md
https://gitlab.com/zackwadei9i7h/axurjbd/-/blob/main/20260928_QAZmS.md
https://gitlab.com/jasonfoxpymii/izczbhs/-/blob/main/20260928_IWIwH.md
https://gitlab.com/yingdalexoqfx/dqwuamr/-/blob/main/20260928_CcWYi.md
https://gitlab.com/garybells7a7v/aunwlxe/-/blob/main/20260928_xVSxS.md
https://gitlab.com/peterwolfy9f6y/znifbdc/-/blob/main/20260928_vuzQr.md
https://gitlab.com/justinwebbhp7ya/ytlrzvg/-/blob/main/20260928_aLlkf.md
https://gitlab.com/oscaryoungo1svc/nbiveyt/-/blob/main/20260928_jYITk.md
https://gitlab.com/samshawmijxx/tjgpotl/-/blob/main/20260928_kLMvt.md
https://gitlab.com/zackwadei9i7h/axurjbd/-/blob/main/20260928_WjBEf.md
https://gitlab.com/jasonfoxpymii/izczbhs/-/blob/main/20260928_KwjQw.md
https://gitlab.com/yingdalexoqfx/dqwuamr/-/blob/main/20260928_UnwVk.md
https://gitlab.com/garybells7a7v/aunwlxe/-/blob/main/20260928_vaMcw.md
https://gitlab.com/justinwebbhp7ya/ytlrzvg/-/blob/main/20260928_JKBte.md
https://gitlab.com/peterwolfy9f6y/znifbdc/-/blob/main/20260928_QugHZ.md
https://gitlab.com/zackwadei9i7h/axurjbd/-/blob/main/20260928_weNGJ.md
https://gitlab.com/samshawmijxx/tjgpotl/-/blob/main/20260928_uCMkN.md
https://gitlab.com/jasonfoxpymii/izczbhs/-/blob/main/20260928_SYNQe.md
https://gitlab.com/oscaryoungo1svc/nbiveyt/-/blob/main/20260928_YmlTt.md
https://gitlab.com/yingdalexoqfx/dqwuamr/-/blob/main/20260928_eGvAX.md
https://gitlab.com/garybells7a7v/aunwlxe/-/blob/main/20260928_rgDzm.md
https://gitlab.com/peterwolfy9f6y/znifbdc/-/blob/main/20260928_TqYPA.md
https://gitlab.com/zackwadei9i7h/axurjbd/-/blob/main/20260928_HVBXB.md
https://gitlab.com/samshawmijxx/tjgpotl/-/blob/main/20260928_JzxOO.md
https://gitlab.com/justinwebbhp7ya/ytlrzvg/-/blob/main/20260928_FbRjR.md
https://gitlab.com/jasonfoxpymii/izczbhs/-/blob/main/20260928_fMPki.md
https://gitlab.com/oscaryoungo1svc/nbiveyt/-/blob/main/20260928_ROJAa.md
https://gitlab.com/yingdalexoqfx/dqwuamr/-/blob/main/20260928_IHBCu.md
https://gitlab.com/garybells7a7v/aunwlxe/-/blob/main/20260928_HuCkd.md
https://gitlab.com/samshawmijxx/tjgpotl/-/blob/main/20260928_HxfXC.md
https://gitlab.com/peterwolfy9f6y/znifbdc/-/blob/main/20260928_yqFks.md
https://gitlab.com/zackwadei9i7h/axurjbd/-/blob/main/20260928_JlpsH.md
https://gitlab.com/justinwebbhp7ya/ytlrzvg/-/blob/main/20260928_HEbGw.md
https://gitlab.com/oscaryoungo1svc/nbiveyt/-/blob/main/20260928_TJVGM.md
https://gitlab.com/yingdalexoqfx/dqwuamr/-/blob/main/20260928_JtCkW.md
https://gitlab.com/garybells7a7v/aunwlxe/-/blob/main/20260928_NWayZ.md
https://gitlab.com/zackwadei9i7h/axurjbd/-/blob/main/20260928_WUIoT.md
https://gitlab.com/jasonfoxpymii/izczbhs/-/blob/main/20260928_PwZnv.md
https://gitlab.com/peterwolfy9f6y/znifbdc/-/blob/main/20260928_DJXgI.md
https://gitlab.com/samshawmijxx/tjgpotl/-/blob/main/20260928_Lzlml.md
https://gitlab.com/justinwebbhp7ya/ytlrzvg/-/blob/main/20260928_VMWbr.md
https://gitlab.com/oscaryoungo1svc/nbiveyt/-/blob/main/20260928_yQIsl.md
https://gitlab.com/yingdalexoqfx/dqwuamr/-/blob/main/20260928_sqWQy.md
https://gitlab.com/zackwadei9i7h/axurjbd/-/blob/main/20260928_RDXKl.md
https://gitlab.com/garybells7a7v/aunwlxe/-/blob/main/20260928_wGlai.md
https://gitlab.com/jasonfoxpymii/izczbhs/-/blob/main/20260928_dpoOu.md
https://gitlab.com/peterwolfy9f6y/znifbdc/-/blob/main/20260928_cemHg.md
https://gitlab.com/samshawmijxx/tjgpotl/-/blob/main/20260928_CohXK.md
https://gitlab.com/justinwebbhp7ya/ytlrzvg/-/blob/main/20260928_qBuWn.md
https://gitlab.com/oscaryoungo1svc/nbiveyt/-/blob/main/20260928_NDxFw.md
https://gitlab.com/willbell8il1z/gjhelco/-/blob/main/20260928_JkQEF.md
https://gitlab.com/yingdalexoqfx/dqwuamr/-/blob/main/20260928_QtgWs.md
https://gitlab.com/zackwadei9i7h/axurjbd/-/blob/main/20260928_uTzcx.md
https://gitlab.com/jasonfoxpymii/izczbhs/-/blob/main/20260928_XlyTk.md
https://gitlab.com/peterwolfy9f6y/znifbdc/-/blob/main/20260928_gWVqa.md
https://gitlab.com/samshawmijxx/tjgpotl/-/blob/main/20260928_krKLM.md
https://gitlab.com/justinwebbhp7ya/ytlrzvg/-/blob/main/20260928_zhwaR.md
https://gitlab.com/oscaryoungo1svc/nbiveyt/-/blob/main/20260928_DKfwu.md
https://gitlab.com/garybells7a7v/aunwlxe/-/blob/main/20260928_beQuQ.md
https://gitlab.com/zackwadei9i7h/axurjbd/-/blob/main/20260928_EZahc.md
https://gitlab.com/samshawmijxx/tjgpotl/-/blob/main/20260928_kEraP.md
https://gitlab.com/justinwebbhp7ya/ytlrzvg/-/blob/main/20260928_mIIhD.md
https://gitlab.com/peterwolfy9f6y/znifbdc/-/blob/main/20260928_yvFMQ.md
https://gitlab.com/yingdalexoqfx/dqwuamr/-/blob/main/20260928_PFvDE.md
https://gitlab.com/jasonfoxpymii/izczbhs/-/blob/main/20260928_dYKyi.md
https://gitlab.com/zackwadei9i7h/axurjbd/-/blob/main/20260928_xHTJG.md
https://gitlab.com/garybells7a7v/aunwlxe/-/blob/main/20260928_DfWkm.md

六、蒜苔炒肉

食材准备：瘦肉、蒜苔、蒜末、小米辣。

做法流程：

1.瘦肉清洗干净，然后切成薄片放入大碗中，接着加入淀粉、料酒、生抽和花生油抓拌均匀，腌制十分钟备用。

2.清洗干净蒜苔，然后切成小段备用，再热锅烧油，油热以后，放入腌制好的瘦肉煸炒油煎，煸炒至瘦肉变色后，盛出备用。

3.另热锅烧油，油热以后，放入蒜末和小米辣爆香，接着倒入蒜苔一起翻炒，再加入适量的食盐调味，继续翻炒至蒜苔断生。

4.最后再倒入炒好的瘦肉一起翻炒均匀入味，即可出锅开吃。

七、肉末土豆丁

食材准备：土豆、瘦肉、蒜末、小米辣、葱花。

做法流程：

1.土豆去皮清洗干净，然后切成土豆丁备用，再热锅烧油，油热以后，放入土豆丁煸炒油煎，煸炒至土豆丁两面金黄后，盛出备用。

2.清洗干净瘦肉，然后剁成肉末备用，再热锅烧油，油热以后，放入蒜末和小米辣爆香，接着倒入肉末一起翻炒均匀。

3.接着加入适量的料酒、生抽和食盐调味提鲜，再继续翻炒均匀，然后加入土豆丁一起翻炒均匀。

4.最后淋入少许的清水一起焖煮三分钟左右，再大火翻炒收汁，接着撒入一把葱花点缀，即可出锅开吃。

八、韭菜豆芽炒肉

食材准备：瘦肉、绿豆芽、韭菜、蒜末。

做法流程：

1.瘦肉清洗干净，然后切成肉碎放入大碗中，接着加入淀粉、料酒、生抽和花生油抓拌均匀，腌制十分钟备用。

2.清洗干净韭菜和绿豆芽，然后热锅烧油，油热以后，放入腌制好的瘦肉碎煸炒油煎，煸炒至瘦肉碎变色后，盛出备用。

3.另热锅烧油，油热以后，放入蒜末爆香，接着倒入韭菜和豆芽一起翻炒均匀，再加入适量的食盐调味，继续炒软韭菜和豆芽。

4.最后再倒入炒好的肉碎一起翻炒均匀入味，即可出锅开吃。