八道“天然褪黑素”要常吃，美白养生，预防晒黑

我分享一下这八道“天然褪黑素”菜的做法，喜欢的朋友，跟着我一起来学习吧。

一、上汤龙须菜

食材准备：龙须菜、皮蛋、海米、五花肉、枸杞子、姜蒜末。

做法流程：

1.清洗干净龙须菜，然后把皮蛋和五花肉切好，再准备姜蒜末和海米等配菜。

2.热锅烧油，油热以后，放入五花肉煸炒油煎，煸炒出五花肉的多余油脂，接着加入皮蛋一起煎香，然后倒入姜蒜末和海米一起翻炒均匀。

3.炒出香味以后，再加入适量的开水一起煮开，然后加入龙须菜一起煮三分钟煮熟。

4.最后加入适量的食盐和胡椒粉调味提鲜，接着撒入一把枸杞子点缀，即可出锅开吃。

二、丝瓜蛤蜊汤

食材准备：蛤蜊、丝瓜、姜丝、葱段、葱花。

做法流程：

1.蛤蜊清洗干净，然后冷水下锅焯水，接着加入姜葱和料酒去腥，焯煮至蛤蜊开后后，再捞出清洗干净备用。

2.丝瓜去皮清洗干净，然后切成小块备用，再热锅烧油，油热以后，放入姜葱爆香，接着倒入丝瓜一起翻炒均匀。

3.炒出香味以后，再加入适量的清水大火煮开，接着加入蛤蜊一起炖煮三分钟左右。

4.最后加入适量的食盐调味，再撒入一把葱花点缀提鲜，即可出锅开吃。

三、炝拌莲藕莴笋

食材准备：莲藕、莴笋、蒜末、干辣椒、花椒粒。

做法流程：

1.莲藕和莴笋去皮清洗干净，然后把莲藕切成薄片、莴笋切成小条备用，再起锅烧水，水烧开之后，放入莴笋和莲藕焯熟，接着捞出沥干水分放入大碗中备用。

2.往大碗中加入蒜末、干辣椒和花椒粒，再淋入热油爆香，激发出香味，接着往里加入食盐、香醋、鸡精和代糖。

3.最后再和莲藕、莴笋一起抓拌均匀入味，即可开吃。

四、黄瓜鸡腿肉

食材准备：鸡腿、黄瓜、蒜末、胡椒粉。

做法流程：

1.鸡腿去骨清洗干净，然后切成小块放入大碗中，接着加入胡椒粉、料酒、淀粉、食盐、蚝油和花生油抓拌均匀，腌制二十分钟备用。

2.黄瓜去皮清洗干净，然后切成小块备用，接着热锅烧油，油热以后，放入腌制好的鸡腿肉煸炒油煎。

3.煸炒至鸡腿肉两面金黄后，放入蒜末爆香，接着加入黄瓜一起翻炒均匀，然后淋入适量的热水一起焖煮三分钟。

4.最后淋入少许蚝油提鲜，再开大火翻炒收汁，即可出锅开吃。

五、小南瓜炒肉

食材准备：瘦肉、小南瓜、蒜末。

做法流程：

1.瘦肉清洗干净，然后切成薄片备用，接着用食盐搓洗干净小南瓜，再切成小条准备好。

2.热锅烧油，油热以后，放入瘦肉煸炒，煸炒至变色后，再加入适量的料酒、生抽提鲜，然后继续翻炒均匀入味。

3.接着倒入蒜末一起炒香，再倒入小南瓜一起翻炒均匀，然后加入适量的食盐和生抽调味。

4.最后继续翻炒至小南瓜断生，即可出锅开吃。

六、番茄炒鸡蛋

食材准备：番茄、鸡蛋、蒜末、葱花。

做法流程：

1.取碗打入三个土鸡蛋，然后用筷子搅拌均匀，接着热锅烧油，油热以后，倒入鸡蛋液油煎滑熟，再盛出备用。

2.清洗干净番茄，然后切成小块备用，再热锅烧油，油热以后，放入葱蒜末爆香，接着倒入番茄大火翻炒。

3.然后加入适量的食盐和白糖调味提鲜，接着继续翻炒出番茄汁，再倒入煎好的鸡蛋一起翻炒。

4.炒至鸡蛋入味以后，再撒入一把葱花点缀提鲜，即可出锅开吃。

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七、清炒红笕菜

食材准备：红笕菜、蒜末。

做法流程：

1.红笕菜清洗干净，然后摘成小段备用，接着把蒜末准备好，再热锅烧油，油热以后，放入蒜末爆香。

2.接着倒入红笕菜大火翻炒均匀，然后加入适量的食盐调味，再继续大火翻炒均匀。

3.炒至红笕菜断生入味以后，即可出锅开吃。

八、橄榄苦瓜排骨汤

食材准备：橄榄、苦瓜、黄豆、排骨、姜片、葱段。

做法流程：

1.剁成小块的排骨清洗好，然后冷水下锅焯水，接着加入料酒、姜葱去腥，煮开以后，将浮沫撇掉，再捞出沥干水分，放入炖锅中。

2.用食盐搓洗干净苦瓜和青橄榄，然后把苦瓜切小块、青橄榄一分为切开，再倒入炖锅中。

3.黄豆提前泡发，然后和姜片一起放入炖锅中，接着往里加入适量的清水，再中小火炖煮两个小时。

4.最后加入适量的食盐调味，即可出锅开吃。