蛋白吃得好，少往医院跑，8种高蛋白菜换着吃，体质差的人别错过

不少人一到换季就喷嚏不停、爬两层楼就腿软，说到底是身体的“免疫基石”没筑牢——蛋白质作为抗体合成的核心原料，吃不够、吃不对，补再多保健品都是做无用功。老辈人常说“蛋白吃得好，少往医院跑”，今天就给大家整理8种高营养密度的高蛋白食材，附手把手家常做法，不用顿顿啃水煮鸡胸，换着吃不重样，把体质慢慢养上来。

一、凉拌木耳黄瓜

所需食材：干木耳一小把、黄瓜两根、蒜末适量、小米辣两个、生抽两勺、香醋三勺、香油一勺、盐少许、白糖半勺、熟白芝麻一小撮。

步骤：

1. 干木耳提前用冷水泡发两小时，泡好后摘去根部，撕成小朵，再用清水反复冲洗干净。
2. 锅中烧开水，放入木耳焯烫三分钟，捞出后立刻过凉水，沥干水分备用。
3. 黄瓜洗净，用刀背拍裂，再切成小段，放入大碗中，撒少许盐拌匀，静置五分钟杀出多余水分。
4. 调碗汁：取一个小碗，放入蒜末、小米辣圈，加生抽、香醋、香油、白糖和少许盐，搅拌均匀至糖融化。
5. 将焯好的木耳和杀过水的黄瓜放入同一个大碗中，倒入调好的碗汁。
6. 用筷子从下往上翻拌均匀，让每一块黄瓜和木耳都裹上料汁。
7. 装盘后撒上熟白芝麻，放入冰箱冷藏十分钟再吃，口感更脆爽。

二、红烧酱香鸡翅中

所需食材

鸡翅中500克、葱姜蒜、八角1颗

生抽、老抽、蚝油、料酒、冰糖、少许盐

详细制作步骤

1. 鸡翅中清洗干净，两面划上两刀，方便入味，也能更好去除腥味。
2. 鸡翅冷水下锅，加姜片、料酒，大火煮开焯水2分钟，撇净浮沫捞出洗净。
3. 平底锅不放油，下入鸡翅中小火慢煎，不用频繁翻动。
4. 煎至两面金黄微焦，锁住肉汁，吃起来更香不柴。
5. 放入葱姜蒜、八角翻炒出香味，激发出辅料香气。
6. 加入生抽、老抽、蚝油、冰糖翻炒均匀，让鸡翅均匀上色。
7. 倒入没过鸡翅的开水，大火烧开后转中小火焖煮15分钟。
8. 根据口味加少许盐调味，继续焖煮5分钟，让鸡翅彻底入味软烂。
9. 最后开大火收汁，不停翻炒，炒至汤汁红亮浓稠即可出锅。

三、芡实百合炒西芹

食材：鲜芡实200克（或干芡实泡发）、鲜百合2克、西芹300克、红椒少许、盐2克。

详细做法：

①鲜芡实洗净，百合掰瓣洗净，西芹撕老筋斜切段；

②锅中烧开水下芡实焯水5分钟捞出（干芡实需提前煮20分钟）；

③热锅倒油下西芹大火翻炒2分钟，加芡实和百合继续翻炒2分钟；

④加红椒片和盐调味，快速炒匀出锅（百合不宜久炒，保持脆甜）。

四、虾皮炒白萝卜丝

食材

白萝卜半根、虾皮一小把、葱花、食盐、食用油少许

制作步骤

1. 白萝卜去皮切成细丝；虾皮冲洗一遍，沥干。
2. 热锅倒油，下入虾皮小火炒出鲜香味。
3. 放入白萝卜丝，开中火翻炒4‑5分钟，炒至萝卜丝变软出水。
4. 加入适量食盐调味，继续翻炒入味。
5. 撒上葱花，即可盛出。

五、黄豆猪蹄汤

所需食材

猪蹄1只、干黄豆一把、生姜、葱段、料酒、盐、枸杞

详细制作步骤

1. 干黄豆提前用清水浸泡2小时，泡至完全膨胀变软。
2. 猪蹄让店家剁成小块，回家反复冲洗干净残留猪毛杂质。
3. 猪蹄冷水下锅，加姜片、葱段、料酒，大火焯水。
4. 煮开后煮三分钟，撇干净厚厚的血沫和油脂。
5. 捞出猪蹄用温水冲洗，洗去表面浮沫油污。
6. 砂锅中放入猪蹄、泡好的黄豆、姜片，加入足量开水。
7. 大火烧开后，转小火慢炖一个小时以上。
8. 慢慢炖出猪蹄的胶质，汤色慢慢变成浓郁奶白色。
9. 炖至猪蹄软烂、黄豆一抿就碎的状态口感最佳。
10. 最后五分钟放入枸杞，加适量食盐调味。
11. 轻轻搅拌均匀，不用加任何多余调料。
12. 继续焖煮两分钟入味即可关火。

六、溜肉段

食材

猪里脊、青椒、胡萝卜、蒜末

腌肉调料：盐、胡椒粉、淀粉

碗汁调料：2勺生抽、1勺淀粉、半勺盐、半勺白糖、大半碗清水

制作步骤

1. 猪里脊切成小块，青椒、胡萝卜切片，蒜末备好；提前调配碗汁：2勺生抽、1勺淀粉、半勺盐、半勺白糖加大半碗清水搅匀备用。
2. 猪肉里加少许盐和胡椒粉抓匀，腌制片刻。
3. 加入等量淀粉，少量多次加水，抓拌给肉上浆。
4. 抓至每块肉都裹上浆，最后加少许油拌匀。
5. 油温六成热，下入肉块炸至定型，轻轻翻动，炸到微黄捞出。
6. 全部肉捞出后复炸约1分钟，炸至酥脆金黄捞出备用。
7. 青椒、胡萝卜下锅快速过油10秒，捞出。
8. 锅中留底油，下蒜末小火炒香。
9. 倒入调好的料汁，煮至微微浓稠。
10. 倒入肉块和配菜，大火快速翻炒均匀即可出锅。

七、蒜蓉粉丝蒸虾

食材

大虾10只、干粉丝1把、大蒜1整头、小米辣2个、葱花少许、生抽2勺、蚝油1勺、白糖半勺、食用油3勺

做法

1. 粉丝用温水泡软，铺在盘子底部；大虾剪去虾须虾枪，背部剪开，挑出虾线，平铺在粉丝上面。
2. 大蒜全部剁成蒜蓉，一半蒜蓉下锅小火炸至浅金黄，和生蒜蓉混合（金银蒜，香味更足），加入生抽、蚝油、白糖、小米辣拌匀。
3. 调好的蒜蓉均匀铺在每一只虾背上。蒸锅水烧开，放入盘子，大火蒸8分钟。
4. 取出，撒上葱花，烧一勺热油，淋在葱花蒜蓉上激香，完成。

八、菌菇豆腐煲

食材：嫩豆腐 1 盒，鲜蟹味菇 150 克，鲜白玉菇 150 克，干木耳 10 克，胡萝卜半根，小葱 2 根，生姜 2 片，生抽 2 汤匙，老抽半汤匙，素蚝油 1 汤匙，白糖半茶匙，水淀粉适量，食用油适量。

做法：

1、干木耳冷水泡发 1 小时，洗净撕小朵；蟹味菇、白玉菇切掉根部，沥干水分。

2、嫩豆腐切 2 厘米方块，淡盐水泡 5 分钟捞出。胡萝卜切片，葱白葱绿分开切段，姜切丝。

3、平底锅烧油，中小火煎豆腐至两面微黄盛出，不易碎。

4、另起锅，爆香葱白姜丝，放胡萝卜翻炒 1 分钟，下菌菇、木耳中火炒 2 分钟。

3、调入生抽、老抽、素蚝油、白糖，加小半碗清水煮开，轻轻放入煎好的豆腐。

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4、小火焖 5 分钟，淋水淀粉勾芡，撒葱绿出锅。

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