霜降后鸡蛋牛奶之外，这8种高蛋白菜换着给娃做，家常好吃不重样

霜降之后气温走低，正是孩子长身体的时候，不少家长只记得给孩子喝牛奶、吃鸡蛋。其实还有很多高蛋白家常菜，营养丰富、口感鲜香，孩子爱吃，轮换着做，补充蛋白不单调。

一、清蒸鲈鱼

食材：鲈鱼1条（约500g）、姜丝、葱丝、红椒丝、蒸鱼豉油、料酒、食用油

做法：

鲈鱼去鳞去内脏，鱼腹黑膜和贴骨血刮干净，两面划斜刀。

鱼身抹少许料酒，放姜片、葱段腌8-10分钟。

盘底垫葱段，把鱼架起来，水开后上锅大火蒸8分钟左右。

取出倒掉盘中腥水，去掉旧葱姜，铺新葱丝、红椒丝。

淋蒸鱼豉油，烧热油浇在葱丝上激香即可。

二、虾仁滑蛋

食材：鲜虾仁150g、鸡蛋3-4个、小葱、盐、料酒、淀粉、食用油

做法：

虾仁开背去虾线，加少许盐、料酒、淀粉抓匀腌10分钟。

鸡蛋加少许盐和一点点温水打散。

锅里少油，先滑炒虾仁至变色盛出。

倒蛋液，中小火从边缘向中间轻推，半凝固时放回虾仁，翻匀撒葱花出锅。

三、西兰苔炒牛肉

食材：

西兰苔、牛里脊、蒜蓉

做法：

1. 牛肉切片，加生抽+淀粉+黑胡椒抓匀腌10分钟
2. 西兰苔焯水2分钟（加盐+几滴油保色），捞出过凉水
3. 热锅凉油，中大火滑炒牛肉至变色盛出
4. 爆香蒜蓉，下西兰苔翻炒，倒回牛肉，加蚝油调味，大火快炒出锅

四、红烧肉焖排骨

主料:排骨：1000g:五花肉：500g

辅料:生姜：1块，大葱：1根，八角：2个，香叶：3片，桂皮：1小块，干辣椒：3个

调料:冰糖：20g，生抽：3勺，老抽：1勺，料酒：2勺，盐：适量

食材预处理

1. 将排骨和五花肉洗净切块，生姜切片，大葱切段。

烹饪步骤

1. 将排骨和五花肉放入冷水锅中，大火煮开后撇去浮沫，捞出沥干。
2. 锅中放少许油，下五花肉炒至油色均匀，加入排骨一起炒至表面微黄。
3. 加入生姜、葱、八角、香叶、桂皮、干辣椒、冰糖、干辣椒、生抽、老抽、料酒翻炒均匀。
4. 倒入适量开水，大火烧开后转小火焖煮40分钟左右，期间翻动一下。
5. 最后根据口味加入适量盐，大火收汁，撒上葱花即可出锅。

五、青椒焖土豆

食材

土豆2个、青椒2个、大蒜2瓣、食盐、生抽、蚝油、食用油适量

做法步骤

1. 土豆去皮切成厚片，放入清水浸泡，洗去表层多余淀粉；青椒去除果籽，切块备用。
2. 热锅冷油，下入蒜末炒出香味，放入土豆片中小火翻炒至半透明状态。
3. 加入少许清水、生抽和蚝油，盖上锅盖小火焖煮五分钟，将土豆焖至软糯入味。
4. 放入青椒块，加盐调味，开大火翻炒一分钟，青椒断生即可关火出锅。

六、蒜蓉清炒油麦菜

食材

油麦菜1把、大蒜4瓣、食盐、食用油少许

制作过程

1. 油麦菜摘去老根，清水反复洗净，沥干水分备用。
2. 大蒜拍碎剁成蒜末，备用。
3. 锅中倒油烧热，下入一半蒜末小火爆香。
4. 倒入油麦菜，全程大火快速翻炒至菜叶变软变色。
5. 撒食盐调味，放入剩余蒜末翻炒均匀，立刻出锅。

七、蛏子蒸蛋

食材：鲜活蛏子、鸡蛋、葱姜、盐、料酒、蒸鱼豉油。

做法：

1. 蛏子吐沙洗净，加葱姜、料酒焯水开口捞出；
2. 鸡蛋加温水、少许盐搅匀，过滤一遍蒸出来更嫩；
3. 蛋液入锅蒸8分钟到半凝固；
4. 摆上蛏子再蒸3分钟；
5. 淋少许蒸鱼豉油，鲜香嫩滑，超级入味。

八、西兰花炒虾仁

食材：西兰花1小颗、鲜虾仁150g、蒜末、盐、少许生抽、食用油

做法：

西兰花切小朵，焯水1分钟捞出过凉水。

虾仁去虾线，加少许淀粉抓匀。

少油爆香蒜末，下虾仁炒至变色。

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http://www.cameljt.com/anews/49986888.html

放入西兰花翻炒30秒，加少许盐和生抽调味即可。

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http://www.baimin-photo.top/anews/04924712.html

小贴士：给孩子做尽量少盐少辣，食材切小一点方便咀嚼；蛋白饮食搭配蔬菜，营养均衡，不要一顿吃太多，避免消化不良。