锌是孩子大脑发育关键营养，多给娃吃这8道家常菜，越吃越机灵

家有娃的爸妈都知道，娃吃饭挑挑拣拣，不长个还总走神、专注力差，去体检大概率会被医生提醒：是不是缺锌了？锌可是孩子大脑发育的“核心基建营养”：它直接参与神经递质合成，帮宝宝把外界信息“存进”大脑记忆力，还能维护海马体活跃度，既提升专注力，又能让反应力蹭蹭涨，比补一堆杂七杂八的补剂靠谱多了。与其追着娃喂保健品，不如把高锌食材端上餐桌，下面8道家常菜，做法快手味道香，挑食娃也能连吃两大碗：

一、香芋蒸排骨

所需食材：新鲜肋排300克，粉糯小芋头2个，生姜3片，大蒜2瓣，生抽2勺，蚝油1勺，少许白砂糖，适量淀粉，葱花少许，食盐适量。

步骤：

肋排切成小段，放入清水中浸泡20分钟泡出血水，中途换一次水，捞出沥干水分备用。

生姜切丝、大蒜拍碎切末，一起放入装有肋排的碗中，加入生抽、蚝油、少许白砂糖和食盐，抓拌均匀腌制30分钟。

小芋头去皮后切成滚刀块，均匀铺在蒸盘的底部，注意不要铺得太厚，留出透气的缝隙。

腌制好的肋排中加入1勺干淀粉，再次抓拌均匀，让每一块排骨表面都裹上薄薄一层淀粉。

把裹好淀粉的肋排均匀铺在芋头块的上方，尽量平铺开来，不要堆叠在一起影响受热。

蒸锅中加入足量清水，大火烧开后放入蒸盘，转中火隔水蒸35分钟，期间不要频繁开盖跑气。

蒸好后取出，在表面撒上少许新鲜葱花，淋上半勺烧热的热油激发出香味即可上桌。

二、茭白炒鸡蛋

准备食材： 2个鸡蛋、茭白、葱花、蒜末、盐、料酒。

制作步骤：

1. 2个鸡蛋加少许盐、几滴料酒充分搅匀。茭白切丝。
2. 水开下茭白焯1分钟捞出过凉。
3. 热锅冷油下蛋液炒散，盛出备用。
4. 下蒜末爆香。
5. 倒入茭白加少许盐炒匀。
6. 倒回鸡蛋翻炒均匀，撒上葱花即可！

三、五花肉烧鲍鱼

食材： 鲜鲍鱼 / 五花肉 / 生姜 / 大葱 / 八角 / 桂皮 / 香叶 / 冰糖 / 生抽 / 老抽 / 料酒 / 蚝油 / 食用油

步骤：

1️⃣ 鲍鱼刷洗干净去内脏，表面划十字花刀；五花肉切麻将块冷水下锅加料酒焯水，煮出浮沫后捞出沥干。

2️⃣ 锅中热油放冰糖小火炒出糖色，下五花肉翻炒上色至微焦。

3️⃣ 加姜片、葱段、八角、桂皮和香叶炒出香料味，倒入生抽、老抽和蚝油调色调味。

4️⃣ 加热水没过肉块，大火烧开后转中小火焖30分钟，放入鲍鱼继续焖15分钟。

5️⃣ 大火收汁至浓稠裹满肉块和鲍鱼，翻匀出锅装盘。

四、菠菜炒口蘑

食材：菠菜300克、口蘑150克、蒜末1勺、盐适量、食用油适量。

做法：

1、菠菜洗净切段，口蘑切片。

2、锅中烧水，水开后放入菠菜焯水30秒，捞出沥干。

3、热锅加油，爆香蒜末，放入口蘑片翻炒至变软。

4、加入菠菜段，大火翻炒1分钟，加盐调味即可。

五、娃娃菜烧鸡腿

【食材】娃娃菜，鸡腿，葱，姜，蒜，生抽，黑胡椒粉，料酒，蚝油，盐

【做法】

1、娃娃菜洗净切片，葱一部分切葱花，一部分切小段，姜切片，蒜切末备用。

2、鸡腿洗净剔去骨头，切成丁，加入一勺料酒，适量黑胡椒，适量盐抓拌均匀腌制10分钟。

3、起锅烧油，油热放入葱花，蒜末爆香，再倒入鸡肉炒熟。

4、再倒入娃娃菜炒软，再加入一勺生抽，一1勺蚝油，适量盐翻炒均匀即可。

六、高钾排骨汤

所需食材：高钾时蔬主料2根（约500克）、猪肋排400克、甜玉米1根、红枣6颗、枸杞10克、生姜4片、葱结1个、料酒2勺、食盐适量、白胡椒粉少许。

步骤：

1. 猪肋排斩成约4厘米长的小段，放入冷水中浸泡30分钟，中途换水两次，以去除血水杂质。
2. 主料削皮后切成滚刀块，块头稍大，约3厘米见方；甜玉米洗净切厚圆片；红枣去核，枸杞用温水稍作浸泡。
3. 排骨冷水下锅，加入2片生姜和1勺料酒，大火煮沸后撇去浮沫，焯水约3分钟，捞出用温水冲洗干净。
4. 取一砂锅，注入足量清水（约2000毫升），放入焯好的排骨、剩余姜片和葱结，大火烧开后转小火慢炖40分钟。
5. 打开锅盖，加入主料块和玉米片，继续以小火炖煮25分钟，期间注意撇去表面少量油花。
6. 放入红枣和枸杞，再炖10分钟，至主料绵软可用筷子轻松穿透，汤汁渐呈乳白色。
7. 关火前拣出葱结，调入食盐和白胡椒粉，搅拌均匀，静置5分钟使味道融合，即可盛碗享用。

七、秘制卤肥肠

食材

新鲜肥肠800克、葱姜蒜、八角、香叶、桂皮、干辣椒、花椒、生抽、老抽、料酒、冰糖、食盐

做法

1. 肥肠彻底清洗干净，冷水下锅，加姜片、料酒焯水，煮开撇去浮沫，捞出温水洗净备用。
2. 锅中加水，放入所有香料、葱姜蒜，加3勺生抽、1勺老抽、2勺料酒、少许冰糖和食盐，大火烧开熬出卤香。
3. 放入处理好的肥肠，大火煮开后转小火，慢卤60-90分钟，喜欢软烂口感可以多卤一会儿。
4. 卤好后不要立即捞出，浸泡在卤汤里焖2小时，充分吸满汤汁，切片即可食用，口感绝佳。

八、照烧猪排

食材

梅花肉 320g、葱姜蒜

腌肉料：少许盐、胡椒粉、葱姜、淀粉 1 勺、食用油少许

照烧酱汁：料酒 2 勺、生抽 2 勺、少量老抽、白糖 1 勺、蚝油 1 勺、大半碗清水

做法

1、梅花肉切成厚薄片，厚的地方划几刀，刀背拍打肉两面，拍松方便入味、肉质变嫩。

2、加入盐、胡椒粉、葱姜、一勺淀粉抓匀，淋一圈食用油锁水，腌制 20 分钟。

3、锅里倒油，放蒜粒、猪排，中小火煎至两面金黄；煎好剪成小块，倒出多余油脂。

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https://www.daimonds-glass.com/logo.php?/ArTicle/details/269554.sHTmL
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http://www.daogulm.cc/logo.php?/ArTicle/details/50312506.sHTmL
https://www.qianliglass.net/logo.php?/ArTicle/details/507982.sHTmL
http://daogulm.cc/logo.php?/ArTicle/details/212253.sHTmL
https://daimonds-glass.com/logo.php?/ArTicle/details/213002.sHTmL
https://qianliglass.net/logo.php?/ArTicle/details/879797.sHTmL

4、倒入调好的照烧酱汁，小火焖煮 6 分钟，开盖翻拌收汁，汤汁浓稠撒白芝麻、葱花。

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