蛋白吃够，才是健康的护身符，8道高蛋白快手家常菜，照着做就行

想要身体抵抗力好、不容易累，优质蛋白一定不能少。不用复杂工序，这8道快手家常菜，省时好做，蛋白充足，荤素搭配，全家都适合。

一、芋子滑牛肉

食材

1、小芋头洗净，放高压锅压10分钟，取出剥皮切块。

2 、牛里脊切薄片，加生抽、蚝油、胡椒粉、葱姜水和淀粉抓匀，腌10分钟。

3、锅热倒油，下姜蒜、辣椒炒香，倒入芋头块翻炒，加盐和生抽，倒入开水没过食材。

4、水开后把牛肉片一片片下锅，煮约1分钟，撒上香菜出锅。

二、菠萝牛肉粒

【准备食材】 牛里脊 1 块、菠萝 1 小块、胡萝卜 1 根、黑胡椒少许、生抽 1 勺、蚝油半勺、淀粉半勺

【做法】

1、牛里脊切成 1 厘米见方的小丁，加 1 勺生抽、半勺淀粉和少许黑胡椒抓匀，腌 15 分钟入味。

2、菠萝和胡萝卜也切成同样大小的粒，菠萝用淡盐水泡 5 分钟去涩，吃着不麻嘴。

3、热锅凉油，放入牛肉粒快速滑炒到表面变色，立刻盛出来备用，别炒久了。

4、锅里留底油，下胡萝卜粒炒 1 分钟，再放进菠萝粒翻炒 30 秒，最后倒回牛肉粒，加半勺蚝油调味，大火翻炒均匀就能装盘。

三、胡萝卜炒肉丝

食材：红萝卜2根（切丝）、肥肉片、瘦肉丝、姜蒜末、干辣椒段、蒜叶、葱段

做法：

1、油热先把肥肉片下锅煸一下，煸出油脂（也不要煸得太干），再放瘦肉下去炒至变色，放姜蒜末爆香

2、倒入红萝卜丝翻炒均匀，再把红萝卜丝摊到一边倒入干辣椒段炒出香味（也可以和姜蒜末同步放进去炒香），再将菜混合均匀。

3、调味来1小勺盐、少许味精、少许白糖、2勺生抽，开大火炒至红萝卜丝变软，然后撒上蒜叶葱段炒匀即可出锅

四、冬瓜花甲汤

准备食材: 冬瓜、花甲、姜丝、葱花。

做法步骤:

1、花甲提前加盐水吐沙，然后冷水下锅焯煮，接着加入料酒去腥，焯至花甲开口以后，再捞出清洗干净备用。

2、冬瓜去皮切小块，然后热锅烧油，油热以后，放入姜丝爆香，再倒入冬瓜一起翻炒均匀。

3、翻炒出香味后，再倒入适量的清水大火煮开，接着放入花甲一起煮两三分钟。

4、最后往里加入适量的食盐和胡椒粉调味提鲜，再撒入一把葱花点缀，即可出锅开吃。

五、淮山莲子猪骨汤

准备食材: 猪骨、淮山、胡萝卜、莲子、芡实、茯苓、姜片、枸杞子。

做法步骤:

1、剁成小块的猪骨下锅焯水，接着加入姜片和料酒去腥，焯水以后，再捞出猪骨清洗干净，然后倒入炖锅中。

2、把淮山和胡萝卜去皮切小块，然后和莲子、芡实、茯苓、姜片一起倒入炖锅中。

3、往炖锅中加入没过食材的清水，然后隔水炖煮一个小时。

4、接着加入适量的食盐调味，再撒入一把枸杞子点缀提鲜，即可出锅开吃。

六、姜丝炒肉

食材

猪肉200克、生姜1块、葱花、生抽、料酒、食盐、食用油

制作过程

1. 猪肉切成细丝，加少许料酒、生抽抓匀腌制10分钟，去腥入味。
2. 生姜洗净，切成均匀细丝备用。
3. 热锅凉油，下入肉丝大火快速滑炒，炒至肉丝变色盛出备用。

4.锅底留油，放入姜丝小火翻炒，炒出姜的香味。

1. 倒入炒好的肉丝，加少许食盐调味，快速翻炒均匀。
2. 撒上葱花，翻炒两下即可出锅。

七、酸豆角炒牛肉

食材：牛肉200克、酸豆角200克、青红椒、蒜末、生抽、胡椒粉、淀粉、食用油

做法：

牛肉切薄片，加生抽、胡椒粉、淀粉、少许油抓匀腌10分钟

酸豆角切小丁，先下锅干炒出多余水气盛出

热油下牛肉大火炒至变色，推到一边

放青红椒、蒜末爆香，和牛肉炒匀

倒酸豆角，加少许盐、生抽大火翻炒

撒鸡精、葱花出锅

八、肉末蒸豆腐

食材：嫩豆腐、猪瘦肉末、葱花、生抽、香油

做法：

①豆腐切厚块铺盘，肉末加少许生抽拌匀铺在豆腐上。

②水开上锅蒸10分钟。

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小贴士：蛋白适量摄入，荤素轮换，搭配蔬菜，营养更均衡；烹饪尽量少油少盐，吃着更健康。