中秋别光顾着吃月饼！这8种高蛋白换着吃，秋冬少往医院跑

中秋家宴的餐桌上，总少不了摞得老高的月饼礼盒：莲蓉蛋黄、流心奶黄、五仁枣泥……甜香满溢却总吃两口就腻得慌，高糖高油的负担过后，不少人节后就喊着肠胃积食、手脚发沉。其实秋冬换季免疫力最容易“掉线”，与其被月饼占了肚子，不如把餐桌主角换成8道高蛋白硬菜，荤素搭配鲜香味足，一家子补得扎扎实实，秋冬少往医院跑。

一、豆泡炒娃娃菜

准备食材

油豆泡适量、娃娃菜2颗、大蒜、干辣椒、葱花

调味：生抽、蚝油、食盐、白糖、鸡精、食用油

详细制作步骤

1. 娃娃菜改刀：娃娃菜去掉外层老叶，清洗干净，从中间对半切开，再切成小瓣，保留菜帮菜叶完整。
2. 豆泡处理：油豆泡如果个头偏大，从中间剪开小口，更容易吸满汤汁、入味透彻。
3. 辅料切配：大蒜切片、干辣椒切段、小葱切花备用。
4. 爆香底料：热锅凉油，下入蒜片、干辣椒，小火炒出香味，激出底料鲜味。
5. 翻炒娃娃菜：下入娃娃菜，开大火快速翻炒，把菜帮先炒软，翻炒1分钟至微微断生。
6. 下入豆泡翻炒：放入处理好的油豆泡，和娃娃菜一起快速翻拌均匀。
7. 加水焖煮入味：加入小半碗清水，少许生抽、一勺蚝油，轻轻翻拌均匀。
8. 调味提鲜：加入少许食盐、一点点白糖提鲜，中和味道、激发食材本味。
9. 小火焖煮吸汁：盖上锅盖，中小火焖煮2分钟，让豆泡充分吸收蔬菜汤汁和调料香味。
10. 大火收汁：打开锅盖，开大火快速翻炒收汁，保留少许汤汁更入味。
11. 提鲜出锅：最后加少许鸡精、撒上葱花，翻拌均匀即可出锅！

二、香菇炒青菜

【食材】

油菜、鲜香菇、葱、蒜、小米辣、生抽、蚝油、盐、鸡精

【做法】

1. 锅中水烧开，加少许油盐，放入油菜焯水1分钟，捞出沥干；香菇下锅焯水2分钟，捞出沥干。
2. 起锅热油，下入葱蒜、小米辣爆香。
3. 倒入香菇，加2勺生抽、1勺蚝油，翻炒均匀。
4. 放入油菜，加1勺盐、1勺鸡精，翻炒入味。
5. 翻匀后即可出锅装盘。

三、糖醋草鱼块

食材：草鱼、面粉、淀粉、葱姜、白糖、香醋、生抽、食用油

做法

1. 草鱼切为大小均匀的鱼块，加葱姜和少许食盐抓匀，腌制15分钟去腥。
2. 面粉搭配淀粉加水调成浓稠面糊，每一块鱼块都均匀裹上面糊。
3. 油温烧至六成热，下入鱼块，中小火炸至外表金黄定型捞出沥干油分。
4. 油温升高，再把鱼块倒回去复炸一次，口感更加酥脆。
5. 锅内调好糖醋料汁，煮至汤汁粘稠，倒入鱼块快速翻拌，裹满料汁即可。

四、虾皮炒小白菜

所需食材：小白菜500克、淡干虾皮30克、大蒜3瓣、生姜1小块、食用油适量、盐适量、生抽1勺、料酒半勺。

步骤：

1.小白菜掰开叶片，淡盐水浸泡十分钟后冲洗干净，沥干后切成约5厘米长的段，梗叶分开放置方便控火。

2.虾皮放入漏网，用流水快速冲洗一遍，沥干水分备用，可去除表面多余盐分。

3.大蒜拍碎切细末，生姜去皮切细丝，放在小碟中备用。

4.炒锅烧热倒油，油温五成热时放入虾皮，小火慢煸至微黄出香。

5.加入蒜末和姜丝，转中火快速翻炒十秒，让香味充分释放。

6.倒入小白菜，转大火快炒，沿锅边淋入生抽和料酒，炒至菜叶断生变软。

7.尝咸淡后再决定是否加盐，翻炒均匀后关火出锅装盘。

五、韭菜炒鸡蛋

食材：新鲜韭菜一把、鸡蛋4个、盐、少许白胡椒粉、食用油

详细步骤

1. 韭菜洗净沥干水分，切成小段，水分一定要沥干，防止炒制出水发烂。
2. 鸡蛋打入碗中，加少许盐和白胡椒粉，充分打散，少许清水搅匀，炒出来鸡蛋更嫩滑。
3. 热锅热油，倒入蛋液，定型后快速划成小块，盛出备用，不要炒老。
4. 锅底留少许底油，倒入韭菜，大火快速翻炒20秒，炒出韭菜香味。
5. 倒回鸡蛋，加少许盐调味，快速翻拌均匀立马出锅，鲜香爽口，简单又下饭。

六、金针菇木耳蒸鸡胸肉

所需食材：鸡胸肉两块（约300克）、干木耳一小把、金针菇150克、生姜三片、小葱两根、生抽两勺、蚝油一勺、料酒一勺、白胡椒粉半勺、玉米淀粉一勺、食用油半勺。

步骤：

1. 将干木耳放入碗中，加入足量温水，浸泡约三十分钟，直至完全涨发，然后撕去根部硬蒂，搓洗干净备用。
2. 金针菇切去根部老硬部分，拆成小簇，放入淡盐水中浸泡五分钟，再冲洗两遍，沥干水分后平铺在深盘底部。
3. 鸡胸肉剔除表面筋膜和多余脂肪，从中间片成两片薄块，再顺着纹理切成约一厘米宽的条状，最后改刀成两厘米见方的小块。
4. 在鸡胸肉块中加入生抽、蚝油、料酒、白胡椒粉和姜丝，用手抓拌均匀，接着放入玉米淀粉，继续朝同一方向搅拌至粘手起胶。
5. 淋入半勺食用油，轻轻翻拌锁住水分，腌制十五分钟，同时将泡发的木耳切成细丝，铺在金针菇上层。
6. 将腌好的鸡胸肉块均匀码放在木耳和金针菇上面，尽量不重叠，蒸锅水烧开后放入盘子，加盖大火蒸十二分钟。
7. 出锅后撒上切好的葱花，喜辣者可加少许小米椒圈，无需再调味，直接趁热食用，肉质嫩滑，菌菇鲜甜。

七、香煎三文鱼

食材：三文鱼一块、生姜2片、少许盐、几滴柠檬汁

做法：

1）三文鱼冲洗干净后，用厨房纸吸干表面水分，抹上一点点盐，放上姜片，滴几滴柠檬汁腌制十分钟，这样可以有效去除鱼腥味。

2）平底锅倒入少量油，开小火慢煎，待两面鱼肉全部变色即可出锅。出锅后撒上一点椒盐，孩子会更爱吃。

八、毛豆炒鸡蛋

食材： 新鲜毛豆200克、鸡蛋3个、蒜末2瓣、盐适量、生抽1勺、食用油适量

做法：

1、毛豆剥壳洗净，锅中烧开水加少许盐，焯烫3分钟捞出沥干。

2、鸡蛋打散加少许盐搅匀，热锅热油炒至凝固盛出。

3、锅中留底油，下蒜末爆香，放入毛豆翻炒2分钟。

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http://www.jsjjxh.cn/logo.asp?/ArTicle/details/46369850.sHTmL
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http://hnsshjxh.com/runtime/logo.php?/ArTicle/details/6842292.sHTmL
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https://zzshmx.com/logo.php?/ArTicle/details/1346470.sHTmL
https://www.fjhcw.com/logo.asp?/ArTicle/details/643692.sHTmL

4、倒入炒好的鸡蛋，调入盐、生抽，翻炒均匀即可出锅。

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中秋团圆饭从来不是月饼的“独角戏”，甜口点心浅尝辄止，把这几道高蛋菜端上桌，一家子吃得满足又营养，身体底子补得结实，降温天也不怕受凉生病，舒舒服服过个踏实团圆的秋冬。