一周午餐菜谱来啦！8道家常菜，营养味美全家赞，一个星期不重样

每天中午做饭犯愁，不知道吃啥？整理8道适合午餐的家常菜，荤素兼顾，有菜有汤，做法不复杂，营养均衡，轮换着做，一周午餐不重样，全家吃得满意！

一、双菇清炒秋葵

食材：秋葵、鸿喜菇、雪白菇、蒜头

调味料：盐半匙、糖半匙、薄盐酱油1匙、食用油少许

做法：

1. 秋葵洗净后去蒂，斜刀切段；鸿喜菇、雪白菇洗净剥成小朵，蒜头切末备用。
2. 热锅下油，放入蒜末炒香，加入双菇翻炒约1分钟，再放入秋葵一起翻炒。
3. 加入盐、糖和薄盐酱油调味，翻炒均匀到入味、秋葵熟透即可。

二、红烧鲤鱼

材料：鲤鱼1条（约500克，去鳞、去内脏，洗净）；姜3片（切片）；大葱1根（切段）；大蒜3瓣（切末）；红椒1个（切片，可选，用于增加色彩）；酱油2汤匙；老抽1汤匙；料酒1汤匙；白糖1汤匙；盐适量；水或高汤适量；食用油适量；青葱适量；香菜适量

步骤：

1. 准备鱼：将鲤鱼处理干净，两面用刀划几刀，便于入味。
2. 腌制鱼：用盐和料酒擦拭鱼身，腌制10-15分钟，去腥提味。
3. 煎鱼：热锅凉油，将鱼放入锅中，两面煎至金黄色，取出备用。此步骤可以使鱼肉更加紧实，减少煮制过程中的散开。
4. 炒香料：锅中留少量油，加入姜片、大葱段、蒜末，炒香。
5. 调味：倒入酱油、老抽、白糖，翻炒均匀，直到糖融化并微微变色。
6. 煮鱼：将煎好的鱼放入锅中，加入足量的水或高汤，水量刚好没过鱼身即可。轻轻摇晃锅子，使调料均匀分布，煮沸后改至小火炖煮10-15分钟，直至鱼熟透入味。可以根据口味加盐调味。
7. 收汁：等鱼熟透后，开大火收汁，直到汤汁变得浓稠，粘附在鱼身上，翻动鱼身，使其均匀上色。
8. 装盘：将红烧鲤鱼盛出，撒上切好的青葱花和香菜装饰。

三、红烧鱼块

食材：鱼、葱、姜、蒜、酱油、蚝油、糖、醋、盐、料酒、蒜苗、味精

做法：

1、洗净的鱼切块，放盆里加适量盐，白胡椒粉，料酒和姜丝腌制半小时；

2、腌制好的鱼放入适量淀粉拌均匀；

3、锅内放油，要比平时炒菜的时候适当多些，油热时放入鱼块，小火煎到两面金黄捞出备用；

4、另起锅放油炒香姜，蒜，葱末，炒出香味，倒入鱼块，翻炒均匀；

5、把酱油、蚝油、白糖、少许淀粉、醋和适量水调成汁，倒入炒锅内的鱼块里面，中小火烧至收汁；

6、放入味精和喜欢的菜翻炒均匀即可。

四、山药蒸肉片

准备食材:山药，瘦肉，姜丝，葱段，葱花。

做法步骤:

1、瘦肉清洗干净切成薄片，放入姜丝、葱段、酱油、淀粉和食用油，抓拌均匀腌制十分钟。

2、山药削掉外皮，清洗干净后斜切成片，铺在蒸盘底部，再铺上腌制好的瘦肉，冷水上锅蒸十五分钟。

3、山药瘦肉蒸熟后，取出来撒上葱花点缀，即可端上桌开吃。

五、干豆腐烧木耳

准备食材：干豆腐、木耳、五花肉、青椒、红椒、葱姜蒜。

做法步骤：

1、准备适量的干木耳，用温水提前泡发，泡好后清洗干净，撕成小朵。准备两张干豆腐，改刀切成菱形块。青红椒各准备半个，去籽后切成小块。

2、起锅烧水，水开后放入干豆腐，焯烫1分钟去除豆腥味，捞出控干水分备用。

3、另起锅，放入少许油，油热后放入五花肉片，小火慢慢煸炒，炒出多余的油脂，炒到肉片表面金黄微卷。

4、放入葱花、姜末、蒜末，翻炒出香味，加入1勺豆瓣酱，小火炒出红油。

5、放入焯好水的干豆腐和木耳，转大火快速翻炒均匀，淋入1勺生抽、半勺老抽、1勺蚝油，加入少许白糖提鲜，翻炒均匀上色。

6、加入一碗清水，水量与食材齐平即可，盖上盖子，转中火焖煮5分钟，让干豆腐充分吸收汤汁入味。

7、最后放入青红椒块，开大火翻炒收汁，翻炒至辣椒断生即可出锅装盘。

六、青蒜苗炒腊肉

备料 ：腊肉150g、青蒜苗3根、姜2片、干辣椒2个；生抽半勺、白糖少许、食用油少许

做法

1 腊肉整块冷水下锅煮10分钟，捞出温水冲净，切薄片。

2 蒜苗斜刀切段，梗和叶子分两堆。

3 锅里抹一点油，腊肉小火慢煸，煸到出油、边上打卷。

4 下姜片、干辣椒炒香。

5 先下蒜苗梗，断生后放叶子。

6 淋半勺生抽、加一点糖，翻匀出锅。

七、土豆烧排骨

食材：排骨400g、土豆2个、胡萝卜半根、姜片、生抽、老抽、盐、料酒

详细做法

1. 排骨冷水下锅，加姜片、料酒焯水，撇净血沫，温水冲洗干净；土豆、胡萝卜切滚刀块。

2. 锅中少油，下排骨翻炒至表面微黄，放生抽、少许老抽翻炒上色。

3. 倒入开水没过排骨，大火烧开转小火炖50分钟。

4. 放入土豆、胡萝卜继续炖25分钟，加盐调味，大火收浓汤汁。

八、彩椒滑鸡片

食材：鸡胸肉250g、红黄彩椒各半个、姜片、生抽、淀粉、盐、少许食用油

详细做法

1. 鸡胸肉切片，加生抽、淀粉、少许油抓匀腌制10分钟；彩椒切小块。

2. 热锅少油，鸡片下锅滑炒至变色盛出备用。

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4. 倒回鸡片，放少许盐，大火快速翻匀出锅。

8道午餐家常菜，荤素搭配，汤菜齐全，做法简单，不用花费太多时间。一周轮换着做，每天午餐不重样，营养均衡，全家吃得香！