中秋把虚弱的脾胃扶起来，这8道清补菜把湿气排干净再说，做法简

中秋团圆宴总免不了重油重荤、甜月饼扎堆，很多人节后一摸肚子鼓胀、大便黏马桶、连爬三楼都犯累——这都是脾胃被长假惯出来的“负担”积着湿气了。别忙着吃补药硬塞，咱们端上餐桌的清补菜才是养脾排湿的王道，做法零门槛，全家老小都能吃得舒服。

一、豆芽炒鸡蛋

食材

绿豆芽、青椒、红椒、鸡蛋2个、葱花、食盐、食用油

详细做法

1. 青红椒洗净切丝，绿豆芽冲洗干净彻底沥干水分；鸡蛋加少许清水搅匀打散。
2. 热锅倒油，倒入蛋液，定型后翻炒成小块，盛出备用。
3. 锅底留底油，下入葱花爆香，倒入绿豆芽大火翻炒至微微变软。
4. 加入青红椒丝，继续大火翻炒30秒，激出蔬菜清香。
5. 倒回炒好的鸡蛋，加适量食盐调味，快速翻拌均匀即可出锅。

二、黑木耳红枣炖瘦肉

食材准备

猪瘦肉250g、干木耳一小把、红枣5颗、生姜2片、枸杞少许、食盐

详细做法

1. 干木耳提前冷水泡发，剪去根部反复洗净；瘦肉切块冷水下锅焯水，撇掉浮沫捞出温水洗净；红枣洗净去核。
2. 全部食材放入砂锅，加入足量清水，放姜片。
3. 大火烧开，转小火慢炖60分钟。
4. 最后放入枸杞再焖10分钟，出锅加适量食盐调味即可，不放味精原汁原味。

三、红枣莲子小米粥

所需食材：小米100克，红枣8颗，干莲子30克，干百合20克，枸杞10克，冰糖适量，清水适量。

步骤：

1. 干莲子和干百合提前用温水浸泡2小时，泡软后洗净备用。
2. 小米淘洗干净，红枣洗净去核，枸杞冲洗干净。
3. 锅中加入足量清水，大火烧开后放入小米。
4. 再次煮开后加入莲子和百合，转小火慢煮20分钟。
5. 放入红枣，继续煮15分钟，期间偶尔搅拌防止粘底。
6. 待小米开花、莲子软糯后，加入枸杞和冰糖。
7. 搅拌至冰糖融化，再煮2分钟即可关火，盖上盖子焖5分钟。

四、西兰花炒鸡胸肉

所需食材： 鸡胸肉1块、西兰花1颗、蒜2瓣、姜2片、生抽1勺、料酒1勺、淀粉1小勺、盐适量、蚝油1小勺、食用油适量、白胡椒粉少许。

步骤：

1. 鸡胸肉洗净，逆着纹理切成薄片，放入碗中，加料酒、生抽、白胡椒粉和淀粉抓匀，腌制10分钟。
2. 西兰花切成小朵，用淡盐水浸泡10分钟后洗净，捞出沥干水分。
3. 锅中烧开水，加少许盐和几滴油，放入西兰花焯水1分钟，捞出立刻过凉水，沥干备用。
4. 热锅倒油，油温五成热时放入姜片和蒜片爆香，随即倒入腌好的鸡胸肉片。
5. 中火快速滑炒鸡胸肉，炒至肉片变白、表面微微焦黄，约需2分钟，盛出备用。
6. 锅中留底油，倒入焯好的西兰花，大火翻炒30秒，再倒入炒好的鸡胸肉。
7. 加蚝油和盐调味，大火快速翻炒均匀，让食材味道融合，即可关火装盘。

五、凉拌手撕茄子

所需食材：紫皮长茄子三根，大蒜五瓣，小葱两根，生抽三勺，香醋一勺，蚝油一勺，香油一勺，辣椒油一勺，白糖半勺，食盐少许。

步骤：

1. 茄子洗净去蒂，切成两段，放入蒸锅中大火蒸十五分钟至完全软透。
2. 蒸好的茄子取出晾凉，用手顺着纹理撕成细长条，摆入盘中。
3. 大蒜剁成蒜末，小葱切成葱花，分别装在小碗中备用。
4. 取一个空碗，加入生抽、香醋、蚝油、香油和白糖，搅拌至糖融化。
5. 根据个人口味加入辣椒油和少许盐，再放入一半蒜末拌匀。
6. 将调好的味汁均匀淋在茄条上，撒上剩余蒜末和葱花。
7. 食用前轻轻拌合，让茄条充分吸收料汁，静置五分钟更入味。

六、香菇炒芹菜

【食材准备】 芹菜 300g（去叶切段） 鲜香菇 6‑8 朵（约 150g，切片） 蒜末 2 瓣 盐 少许、食用油 适量

【做法步骤】

1. 香菇洗净去蒂切片，芹菜去叶洗净，斜切成段。
2. 芹菜焯水 30 秒，捞出过凉水，保持脆嫩。
3. 热锅烧油，放入蒜末爆香，先下香菇片中火煸炒至变软出香（约 2 分钟）—— 香菇炒出水分后香气才浓，这一步不能急。
4. 倒入芹菜段，转大火快速翻炒 1 分钟。
5. 加少许盐调味，翻炒均匀即可出锅。

七、香菇滑鸡

准备食材: 鸡腿、香菇、姜蒜末、葱花。

做法步骤:

1、鸡腿去骨切小块，然后加入姜丝、淀粉、生抽和花生油抓拌均匀，再腌制二十分钟备用。

2、清洗干净香菇切好，然后热锅烧油，油热以后，放入鸡腿肉煸炒油煎，煎至鸡腿肉两面金黄后，再加入姜蒜末炒香。

3、然后加入香菇一起翻炒均匀，接着加入少许的食盐和白糖调味提鲜，再继续翻炒均匀入味。

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

八、西芹炒百合

详细家常食谱

食材：西芹2根、鲜百合1颗、少许腰果（可选）、大蒜2瓣、盐适量、少许白糖、食用油少许

做法步骤：

1. 西芹摘掉老筋，洗净切斜段；鲜百合掰瓣，清洗干净，去掉黑色杂质；大蒜切片备用。
2. 锅中烧水，水开加少许盐和油，放入西芹焯水30秒，捞出过凉水，保持脆嫩翠绿。
3. 热锅烧油，下入蒜片爆香，倒入西芹大火快速翻炒1分钟。
4. 放入百合、腰果，继续翻炒40秒，百合断生即可，不要久炒，避免营养流失。

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https://gitlab.com/zackfoxh5irt/sjpgqtq/-/blob/main/20260927_173578.md

1. 加少许盐、一点点白糖提鲜，翻炒均匀即可出锅。

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中秋养脾根本不用猛补，这几道菜都是清润不扰人的性子，连着吃两三天，脾胃慢慢归位，积了好久的湿气悄无声息排干净，不用跑健身房消胀，浑身上下从里到外都轻爽舒坦，比吃多少名贵补品都踏实。