嗓子疼没胃口就吃这8道菜，做法简单清淡不腻，补足体力强免疫

换季降温、干痒嗓子疼连吞口水都像“吞刀片”，连平时抢着吃的红烧肉、麻辣香锅端到跟前都半点提不起劲？免疫力下滑的时候，重油重盐的菜反而会刺激咽喉黏膜，越吃越累，今天整理8道清润软嫩的家常好菜，做法零难度，清淡不粘腻，一口下去润到喉咙底，悄悄把体力和免疫力补回来。

一、菠菜炒肉

食材

菠菜、瘦肉、生姜、大蒜

详细教程

1、菠菜洗净切段，开水焯烫后捞出挤干；瘦肉切片，加少许盐和生抽腌制。

2、锅中烧油，姜蒜爆香，放入肉片炒至变色，再加入菠菜大火快炒，加盐调味即可。

二、秋葵炒牛肉

食材：秋葵500克，牛肉200克腌制，蒜末，干辣椒，花椒适量，盐味精少许

做法：

1️⃣、秋葵洗净斜刀切段；腌制好的牛肉切薄片；备好蒜末、干辣椒、花椒。

2️⃣、热锅倒油，下入花椒、干辣椒爆香之后捞出花椒。

3️⃣、放入牛肉片大火快速滑炒，炒至牛肉变色立刻盛出备用。

4️⃣、锅底留油，下入蒜末爆香，倒入秋葵翻炒至断生。

5️⃣、把炒好的牛肉倒回锅中，加入盐、少许味精调味，大火翻炒混匀就可以出锅。

三、番茄豆腐菌菇汤

所需食材： 番茄2个、嫩豆腐1盒、白玉菇1小把、蟹味菇1小把、鸡蛋1个、盐适量、香油几滴、葱花少许、食用油少许、番茄酱1小勺（可选）。

步骤：

1. 番茄洗净，顶部划十字刀，用开水烫1分钟后剥去外皮，切成小丁备用。
2. 嫩豆腐取出，切成2厘米见方的小块，放入淡盐水中浸泡5分钟，去豆腥并增加韧性。
3. 白玉菇和蟹味菇切去根部，洗净撕散；鸡蛋打入碗中搅散备用。
4. 锅中放少许油，倒入番茄丁，中火翻炒至番茄软烂出汁，可加1小勺番茄酱增色提味。
5. 加入约800毫升清水，大火烧开后，放入白玉菇和蟹味菇，煮约3分钟至菌菇变软。
6. 轻轻放入豆腐块，转中小火煮2分钟，注意不要大力搅动，以免豆腐破碎。
7. 将蛋液缓缓淋入锅中形成蛋花，加盐调味，关火后滴几滴香油，撒上葱花即可。

四、莲藕木耳

食材：莲藕、干木耳、猪里脊肉、葱姜蒜、生抽、蚝油、盐、淀粉、食用油。

步骤：

1️⃣ 藕去皮切薄片，木耳泡发撕小朵，肉片加生抽和淀粉抓匀腌10分钟。

2️⃣ 锅热倒油，下肉片滑炒到变色盛出。

3️⃣ 底油爆香葱姜蒜，下藕片和木耳翻炒，加生抽、蚝油和少许水，焖两分钟。

4️⃣ 倒回肉片，大火收汁，加盐翻匀出锅。

五、葱油芋艿

所需食材：新鲜小芋艿500克，小葱一把，生抽两勺，老抽半勺，白糖一小勺，盐适量，食用油适量。

步骤：

1. 将小芋艿表面的泥土冲洗干净，放入锅中，加入没过芋艿的清水，大火煮开后转中火煮约20分钟，直到用筷子能轻松扎透。
2. 煮好的芋艿捞出，稍微放凉至不烫手，剥去外皮，个头大的可以对半切开，装盘备用。
3. 小葱洗净，葱白和葱绿分开，分别切成细葱花。
4. 取一个小碗，加入两勺生抽、半勺老抽、一小勺白糖和少许盐，再兑入两勺清水，搅拌均匀成料汁。
5. 炒锅烧热，倒入适量食用油，油温五成热时先下入葱白部分，小火慢炸至葱白微黄、香味浓郁。
6. 接着下入葱绿部分，快速翻炒几下，待葱香四溢时，倒入调好的料汁，煮至微微冒泡。
7. 将剥好的芋艿倒入锅中，轻轻翻动，让每一块芋艿都均匀裹上葱油料汁，小火焖煮一分钟，待汤汁略微收浓即可出锅。

六、清蒸大闸蟹

所需食材：大闸蟹4只、紫苏叶几片、生姜一块、香醋三勺、生抽一勺、白糖半勺、香油少许。

步骤：

1. 将大闸蟹放入清水中静养两小时，让其吐净泥沙，再用硬毛刷仔细刷洗蟹壳、蟹腿和蟹钳缝隙。
2. 生姜一半切片，一半切末备用。蒸锅中加水，放入紫苏叶和姜片，大火烧开。
3. 将大闸蟹腹部朝上摆入蒸屉，这样可防止蟹黄在蒸制过程中流出。
4. 盖上锅盖，大火蒸15至18分钟，视蟹的大小而定，关火后焖2分钟。
5. 调蘸料：姜末加香醋、生抽、白糖和香油，搅拌均匀备用。
6. 取出蒸好的大闸蟹，剪去绑绳，摆入盘中。
7. 趁热搭配姜醋汁上桌，即可享用。

七、番茄豆腐羹

所需食材：嫩豆腐1盒、番茄2个、鸡蛋1个、小葱1根、生姜2片、盐适量、白胡椒粉少许、香油几滴、淀粉1小勺、清水适量、食用油少许。

步骤：

1. 将嫩豆腐从盒中取出，切成1厘米见方的小块，放入淡盐水中浸泡5分钟，去除豆腥味，同时让豆腐更加紧实不易碎。
2. 番茄洗净后顶部划十字刀，用开水烫1分钟，剥去外皮，切成小丁备用。小葱切葱花，生姜切末。
3. 鸡蛋打入碗中，加少许盐搅打均匀。淀粉加2勺清水调成水淀粉备用。
4. 锅中放少许食用油，油热后下姜末爆香，再加入番茄丁，中火翻炒至番茄软烂出汁。
5. 加入约500毫升清水，大火烧开后放入豆腐块，转中小火煮3分钟，让豆腐充分吸收番茄汤汁。
6. 缓缓淋入水淀粉勾芡，边倒边搅拌，待汤汁略微浓稠后，将蛋液均匀淋入锅中，形成蛋花。
7. 最后加盐和白胡椒粉调味，滴几滴香油，撒上葱花即可关火盛出。

八、酸辣开胃土豆丝

精准食材

黄心土豆2个、干辣椒3个、葱花、蒜末2瓣、香醋2勺、生抽1勺、盐少许、白糖少许、食用油适量

详细做法

1. 土豆去皮切成均匀细丝，切好后立刻放入清水中，反复冲洗2遍，洗去表面全部淀粉，这是土豆丝清脆不粘黏的关键。
2. 锅中烧少许清水，水微开后放入土豆丝焯水10秒，立刻捞出沥干水分，避免炒至夹生、软烂。
3. 热锅热油，下入蒜末、干辣椒爆香，开最大火，倒入沥干的土豆丝快速翻炒。
4. 翻炒1分钟至土豆丝微微透明，加入1勺生抽、2勺香醋、少许盐和一点点白糖提鲜。

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这几道菜全程不用放复杂调料，最多15分钟就能端上桌，嗓子疼吃着不疼，没胃口也能吃得香，不用啃难咽的补剂，好好吃饭就是最实在的免疫力，最近嗓子闹脾气的朋友，今晚就试着做一道，吃完第二天嗓子都舒服大半~