建议八道凉拌菜别错过，消暑清爽，低卡又低脂

我分享一下这八道清爽凉拌菜的做法，喜欢的朋友，跟着我一起来学习吧。

一、凉拌双脆

食材准备：贡菜、毛肚、蒜末、小米辣、熟芝麻、辣椒面、花椒粒。

做法流程：

1.贡菜提前泡发，然后清洗干净放入大碗中，接着清洗干净毛肚，再切成小条备用。

2.起锅烧水，水烧开之后，放入毛肚焯熟，再捞出沥干水分，也倒入大碗中。

3.切好蒜末、小米辣，然后和辣椒面、花椒粒、熟芝麻一起放入另一个碗中，接着淋入热油爆香，再加入一勺生抽、一勺陈醋、半勺蚝油和少许的白糖、食盐、鸡精搅拌均匀备用。

4.最后再将调好的酱汁淋入大碗中，然后和贡菜、毛肚一起抓拌均匀入味，即可开吃。

二、黄瓜木耳拌藕片

食材准备：黄瓜、木耳、莲藕、蒜末、小米辣、熟芝麻、辣椒面。

做法流程：

1.木耳提前泡发，然后把莲藕去皮清洗好，接着把莲藕切成薄片备用，再起锅烧水，水烧开之后，放入莲藕和木耳焯熟，最后捞出沥干水分，倒入大碗中。

2.切好小米辣和蒜末，然后与辣椒面、熟芝麻一起放入另一个碗中，接着加入两勺生抽、两勺陈醋、一勺蚝油和少许的食盐、香油，再搅拌均匀即可。

3.用食盐搓洗干净黄瓜，然后横刀拍一下，再切成小段，倒入大碗中，接着把调好的酱汁淋入。

4.然后再和莲藕、木耳、黄瓜一起搅拌均匀入味，即可出锅开吃。

三、西兰花拌木耳

食材准备：西兰花、木耳、蒜末、小米辣、熟芝麻、辣椒面。

做法流程：

1.木耳提前泡发，然后和切成小朵的西兰花一起清洗干净，再起锅烧水，水烧开之后，放入西兰花和木耳焯水三分钟，再捞出沥干水分，放入大碗中。

2.另取碗加入提前准备好的蒜末、小米辣、熟芝麻和辣椒面，然后淋入热油爆香，激发出香味。

3.然后往里加入两勺生抽、一勺陈醋、半勺蚝油和少许的食盐、白糖，接着一起搅拌均匀即可。

4.最后再将搅拌均匀的酱汁淋入大碗中，然后和西兰花、木耳一起搅拌均匀入味，即可开吃。

四、莴笋拌藕片

食材准备：莲藕、莴笋、蒜末、干辣椒、花椒粒。

做法流程：

1.莲藕去皮清洗干净，然后切成薄片备用，接着起锅烧水，水烧开之后，放入藕片焯水五分钟左右焯熟，再捞出沥干水分，放入大碗中。

2.莴笋去皮清洗干净，然后切成小条备用，接着起锅烧水，水烧开之后，放入莴笋焯水三分钟焯熟，也放入大碗中。

3.另取碗加入蒜末、干辣椒和花椒，再淋入热油爆香，激发出香味，接着加入一勺生抽、一勺陈醋和少许的白糖一起搅拌均匀即可。

4.然后把调好的酱汁淋入大碗中，接着和莲藕、莴笋一起搅拌均匀入味，即可出锅开吃。

五、凉拌豆芽鸡胸肉

食材准备：鸡胸肉、豆芽、蒜末、葱花、辣椒面、白芝麻。

做法流程：

1.鸡胸肉清洗干净，然后切成薄片放入大碗中，接着加入适量的小苏打一起抓拌均匀，腌制十分钟，再清洗干净备用。

2.清洗干净豆芽，然后起锅烧水，水烧开之后，放入豆芽焯熟，再捞出沥干水分，放入大碗中。

3.继续加热汤水，然后放入鸡胸肉焯熟，接着捞出沥干水分，也倒入大碗中备用，再切好蒜末、葱花和小米辣。

4.另取碗加入蒜末、葱花、小米辣、辣椒面和白芝麻，然后加入一勺生抽、一勺香醋和一勺香油搅拌均匀即可。

4.最后再将调好的凉拌酱汁淋入大碗中，接着和豆芽、鸡胸肉一起抓拌均匀入味，即可出锅开吃。

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六、贡菜拌木耳

食材准备：贡菜、木耳、蒜末、小米辣、熟芝麻、辣椒面。

做法流程：

1.木耳提前泡发，然后起锅烧水，水烧开之后，放入木耳焯水三分钟左右，再捞出沥干水分，放入大碗中。

2.贡菜提前泡发清洗干净，然后也放入大碗中，接着切好蒜末、小米辣，再熟芝麻、辣椒面一起放入另一个碗中。

3.然后起锅烧热油淋入，激发蒜香味，再加入两勺生抽、一勺香醋、少许食盐、白糖，接着一起搅拌均匀即可。

4.最后再将搅拌均匀的酱汁淋入大碗中，然后和贡菜、木耳一起搅拌均匀入味，即可出锅开吃。

七、凉拌豆腐

食材准备：豆腐、香菜、蒜末、小米辣、辣椒面、白芝麻。

做法流程：

1.豆腐清洗一下，然后切成豆腐丁备用，接着起锅烧水，水烧开之后，放入豆腐丁焯熟，再捞出沥干水分，放入大碗中。

2.另取碗加入提前准备好的蒜末、小米辣、辣椒面和白芝麻，然后淋入少量热油爆香，激发出香味，再加入两勺生抽、一勺香醋、一勺蚝油和少许的食盐、白糖搅拌均匀即可。

3.清洗干净香菜，然后倒入大碗中，接着往里倒入调好的酱汁一起搅拌均匀。

4.搅拌至豆腐入味以后，即可出锅开吃。

八、黄瓜拌虾仁

食材准备：黄瓜、大虾、蒜末、小米辣、白芝麻、辣椒面。

做法流程：

1.大虾去除虾线和虾壳留下虾仁清洗干净，然后起锅烧水，水烧开之后，放入虾仁焯熟，再捞出沥干水分，倒入大碗中备用。

2.用食盐和淀粉搓洗干净黄瓜，然后横刀拍一下拍扁，再切成小段，倒入大碗中备用。

3.切好蒜末和小米辣，然后与辣椒面、熟芝麻一起放入另一个碗中，接着淋入热油爆香，激发出香味，再加入一勺生抽、一勺陈醋、少量的食盐、白糖搅拌均匀即可。

4.最后再将搅拌均匀的凉拌酱汁淋入大碗中，然后和黄瓜、虾仁一起抓拌均匀入味，即可出锅开吃。