中老年人餐桌别只认香菇，这8道菜钾含量不低，软烂好嚼做着省事

不少中老年朋友日常补钾总盯着香菇吃，其实咱们家常食材里藏着好多“钾能手”，常吃钾足了，浑身有劲不容易犯累，关键这几道菜都不用复杂厨艺，炖得软软烂烂，牙口不好也能大口吃。

一、番茄炒包菜

准备食材：番茄、包菜、蒜末、盐、生抽、味精、蚝油、食用油

做法：

1、番茄切小块，包菜撕成丝，蒜末准备好。

2、锅里放油，先下蒜末炒香，再放番茄进去炒。

3、番茄炒软以后，把包菜倒进去，大火翻炒。

4、包菜炒到变软、断生后，加一点生抽、蚝油和盐调味，最后放少许味精，翻匀就可以出锅！

二、青瓜炒鸡丁

准备食材: 青瓜、鸡胸肉、姜蒜末。

做法步骤:

1、鸡胸肉切丁，然后加入料酒、生粉、食盐、胡椒粉和花生油抓拌均匀，再腌制十分钟备用。

2、用食盐搓洗干净青瓜切丁，然后热锅烧油，油热以后，放入鸡丁翻炒油煎。

3、煎至鸡丁两面金黄熟透后，再加入青瓜丁一起翻炒，然后淋入少许的生抽提鲜，接着继续翻炒均匀入味。

4、炒至青瓜丁断生入味以后，即可出锅开吃。

三、菱角炖猪蹄

主要食材：猪蹄2只，菱角适量，葱姜蒜适量，白芷1片，生抽2勺，老抽1勺半，胡椒粉1勺，冰糖适量，味精1勺，盐适量

【具体做法】

1、猪蹄跟清水入锅，加入几片生姜，大火煮开，继续煮五六分钟，捞出猪蹄用温水冲洗干净。

2、煮锅倒入食用油，倒入冰糖，小火炒至冰糖呈焦糖色，倒入沥干水分的猪蹄快速翻炒上色，加入没过猪蹄的开水。

3、将猪蹄连同汤汁转入砂锅或者珐琅锅中，加入葱姜、加入一片白芷，加入两勺生抽、一勺半老抽，一勺胡椒粉，盖上盖子大火煮开，转小火焖煮40分钟。

4、根据口味尝尝咸淡，加入适量盐，倒入菱角，继续炖煮15分钟。

5、最后加入一勺味精，翻拌均匀即可。

四、玉米胡萝卜豌豆炒鸡丁

食材：

鸡胸肉200g、甜玉米半根、胡萝卜半根、新鲜豌豆一小把、盐、淀粉

做法

1. 鸡胸肉切成小丁，淀粉抓匀腌制8分钟。玉米剥粒，胡萝卜切小丁，豌豆洗净。
2. 锅里加水，玉米、胡萝卜丁、豌豆一起焯水1分钟捞出。
3. 热锅放油，把鸡丁下锅炒散至变白。
4. 倒入玉米胡萝卜豌豆丁，一起翻炒2分钟，加盐调味出锅。

清甜爽口，颜色丰富好看，自带自然甜味，不用放重调料，高蛋白高维生素，孩子一口一勺。

五、小米桂圆红枣粥

食材：小米80g，桂圆5颗，红枣4颗，少量枸杞

做法：

1.小米淘洗干净；红枣去核，桂圆去壳。

2.锅中加清水烧开，放入小米，小火熬煮20分钟至米粒开花。

3.加入红枣、桂圆继续熬15分钟，粥变浓稠后放入枸杞焖3分钟。喜欢甜口可少量加红糖。

六、番茄炖牛腩

所需食材：牛腩500克、番茄3个、洋葱半个、生姜4片、八角1个、香叶2片、番茄酱2勺、盐适量、食用油适量、清水适量。

步骤：

1. 牛腩切成3厘米见方的块，冷水下锅，加姜片焯水，煮沸后撇去浮沫，捞出温水洗净。
2. 番茄顶部划十字，用开水烫1分钟后去皮，切成大块；洋葱切丝。
3. 热锅倒油，放入洋葱丝和姜片炒出香味，再加入番茄块翻炒出汁。
4. 加入番茄酱继续翻炒1分钟，炒出红油。
5. 放入焯好的牛腩块，加入八角、香叶，翻炒均匀。
6. 倒入没过食材的热水，大火烧开后转小火慢炖1.5小时。
7. 炖至牛腩软烂，加盐调味，再煮5分钟收汁即可。

七、西芹腰果炒虾仁

材料：虾仁，腰果，西芹，蒜末，红椒，蚝油，盐

1.冷油把腰果煎至微黄后取出。

2.油热后放入虾仁翻炒至变色，加入蒜末爆香。

3.放入西芹用大火快速翻炒，加入一勺蚝油和少许盐。

4.炒好撒上煎好的腰果即可。

八、肉末卧鸡蛋

材料：笨鸡蛋4个、猪肉150克、油盐适量、香油1汤匙、葱1段、姜1片、蒸鱼豉油2汤匙、

做法：

1.准备好所需材料，鸡蛋最好用土鸡蛋，东北的叫法是“笨鸡蛋”，就是农家散养的鸡，下的蛋，有营养，猪肉用廋肉做就可以，有肥肉吃着比较腻。

2.首先把猪肉剁成肉泥，剁得细腻些，姜切末，一半的葱切成葱花，一半的葱切成葱末

3.把剁好的猪肉泥放在容器里，加入姜末和葱末，1汤匙油，再加入少许盐，不要加多了，后边步骤还要加酱油，别做咸了，加入2汤匙水，用筷子搅拌均匀，加点水，可以使肉馅比较嫩

4.将搅好的肉馅放在稍深一些的盘子内，用汤匙抹平成圆形，铺满盘底就可以了

5.将鸡蛋磕入盘内，铺在肉饼上面，不要弄碎了，鸡蛋的数量按自己的需求放，也可以加多几个，盘子能装得下就可以。

6.蒸锅加水烧开，将盘子放在笼屉上，盖上锅盖，大火隔水蒸15分钟，到时间后将盘子取出，淋入酱油，酱油选用蒸鱼豉油或者生抽都可以，蒸鱼豉油盐比较淡，还带有一丝的甜味，

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这些菜全是随手就能买到的普通食材，不用复杂调料也不用费功夫伺候灶台，每周换着做几样，钾补够了，平时买菜遛弯都腿脚有劲，比单吃香菇实惠多了。