10月，这8菜记得端上桌，爽口开胃，解馋下饭，好处多多

刚进10月，秋风把暑气吹得一干二净，贴秋膘的日子却总遇秋燥犯恶心：饭桌上油大了腻得慌，菜太淡又没胃口，连吃三碗白饭的兴致都提不上。别慌，这8道应季家常味刚好踩中10月的味蕾点，爽脆解腻还自带时令食补，厨房小白跟着步骤走，20分钟就能端上桌，全家抢着添饭。

一、鲜虾豆腐菌菇汤

所需食材

鲜活大虾8只、嫩豆腐1块、金针菇、海鲜菇、姜丝、葱花

盐、白胡椒粉、少许料酒、食用油

详细制作步骤

1. 大虾去头去壳，去掉虾线，剥离完整虾仁，虾头保留备用。
2. 虾仁清洗干净，加少许料酒、白胡椒粉抓匀腌制5分钟去腥。
3. 嫩豆腐切成小块，放入淡盐水中浸泡，防止煮碎、去豆腥味。
4. 金针菇、海鲜菇切掉根部，撕成小束，反复清洗干净沥干水分。
5. 锅中少许底油，下入虾头，中小火翻炒，按压出虾油。
6. 炒出金黄虾油、虾头变红酥脆，香味完全激发。
7. 捞出虾头不用，锅中留浓郁虾油，下入姜丝爆香。
8. 倒入足量清水，大火烧开，汤底自带天然海鲜鲜味儿。
9. 放入金针菇、海鲜菇，中小火煮3分钟，煮出菌菇鲜味。
10. 捞出浸泡的豆腐块，轻轻下入锅中，继续煮2分钟。
11. 最后放入腌制好的虾仁，煮1分钟至虾仁卷曲变红熟透。
12. 加入适量盐、少许白胡椒粉简单调味，不用多余调料。
13. 轻轻搅拌均匀，避免豆腐碎烂，煮30秒入味。
14. 撒上葱花点缀，即可关火出锅。

二、板栗炖土鸡

所需食材：散养土鸡半只（约800克）、新鲜板栗300克、生姜5片、大葱1段、八角2颗、桂皮1小段、干辣椒3个、生抽2勺、老抽1勺、料酒2勺、冰糖8粒、盐适量、食用油少许、热水适量。

步骤：

1. 土鸡剁成大小均匀的块状，放入清水中浸泡20分钟，中途换水两次，泡出多余血水后捞出沥干。
2. 板栗用刀在表面划一道小口，放入沸水中煮3分钟，捞出趁热剥去外壳和内膜，备用。
3. 锅中倒入少许食用油，油热后放入姜片、葱段、八角、桂皮和干辣椒，小火煸炒出香味。
4. 倒入鸡块，转中大火翻炒，炒至鸡皮微微焦黄、表面收紧，逼出部分油脂。
5. 加入料酒去腥，再放生抽、老抽和冰糖，翻炒均匀，让每块鸡肉都裹上酱色。
6. 倒入没过鸡块的热水，大火烧开后撇去浮沫，盖上锅盖转小火炖煮25分钟。
7. 放入剥好的板栗，继续小火炖15分钟，最后开大火收汁，加盐调味即可出锅。

三、清蒸鲈鱼

所需食材：新鲜鲈鱼一条（约500克）、生姜一块、大葱一段、小葱两根、料酒一勺、蒸鱼豉油三勺、食用油一勺、盐少许、白胡椒粉少许。

步骤：

1. 鲈鱼去鳞、去腮、去内脏，反复冲洗干净，尤其注意刮去腹腔内的黑膜，然后沥干水分备用。
2. 在鱼身两侧各划三刀，方便入味，用少许盐和白胡椒粉均匀涂抹鱼身内外，再淋上一勺料酒，腌制十分钟。
3. 生姜一半切片，一半切细丝；大葱切段，小葱切细丝，切好的葱丝和姜丝放入清水中浸泡，使其自然卷曲。
4. 盘底铺上姜片和葱段，将腌好的鲈鱼摆放在上面，鱼腹中也塞入几片姜和葱段。
5. 蒸锅中加水，大火烧开，水开后放入鱼盘，盖上锅盖，保持大火蒸八分钟，关火后虚蒸两分钟。
6. 取出蒸好的鱼盘，倒掉盘中多余的汤汁，拣去姜片和葱段，在鱼身上均匀铺上泡好的葱丝和姜丝。
7. 另起锅烧热一勺食用油，油冒微烟时，将热油均匀浇在葱姜丝上，激出香味，最后沿盘边淋入蒸鱼豉油即可。

四、黄花菜炒肉丝

食材： 干黄花菜50克、猪里脊200克、青红椒、蒜末、姜丝、生抽、料酒、淀粉、蚝油、盐

做法：

1、干黄花菜提前用温水泡发30分钟，去根洗净，挤干水分。

2、里脊切丝，加料酒、生抽、淀粉腌10分钟。

3、热锅凉油，下肉丝滑炒至变色盛出。

4、锅中留底油，爆香蒜末姜丝，下黄花菜和青红椒翻炒2分钟。

5、倒回肉丝，加蚝油、盐，翻炒均匀出锅。

关键： 干黄花菜泡发后要挤干水分，炒出来才香；鲜黄花菜必须焯水浸泡去毒。

五、板栗炖鸡

所需食材：土鸡半只、板栗仁200克、生姜3片、大葱1段、料酒1勺、生抽2勺、老抽半勺、冰糖5粒、盐适量、食用油少许。

步骤：

1. 土鸡剁成小块，冷水下锅，加入料酒和两片生姜，大火煮开后撇去浮沫，捞出用温水洗净备用。
2. 板栗仁如果是生的，先用开水煮3分钟，剥去内膜；若是现成剥好的，直接冲洗干净即可。
3. 热锅倒少许油，放入冰糖小火炒至枣红色，倒入鸡块快速翻炒上色。
4. 加入姜片和葱段炒香，淋入生抽、老抽，继续翻炒均匀。
5. 倒入没过鸡块的热水，大火烧开后转小火，盖上锅盖炖煮20分钟。
6. 放入板栗仁，继续小火炖15分钟，直到板栗软糯、鸡肉酥烂。
7. 尝一下咸淡，加入适量盐，转大火收汁至汤汁浓稠即可出锅。

六、西红柿烧花菜

所需食材：西红柿、花菜、葱蒜、盐、白糖

制作方法：

1、花菜掰成小朵，放进淡盐水里泡 10 分钟，捞出来洗净，西红柿打上十字花刀，开水烫一下去皮，切成小块。

2、锅中烧水，水开下入花菜，焯烫 1 分钟，捞出过凉控水。

3、锅中入油爆香葱蒜，下入西红柿块，炒出汁水，下入花菜翻炒均匀，加入盐和少许白糖调味，炒至花菜裹满汤汁，即可出锅。

七、鸡蛋炒黄瓜

材料：黄瓜2根、鸡蛋3个、油盐适量、葱1段、

做法：

1.准备好所需材料，黄瓜洗净，再将黄瓜先斜刀切成段，再切成菱形片，葱切葱花

2.将鸡蛋磕入碗中，用筷子抽打均匀

3.锅加油烧热，淋入鸡蛋液，摊开，待蛋液加热至稍凝固，再翻炒成鸡蛋块，盛出待用

4.锅内再添加少许油，下入葱花爆香，下入黄瓜片大火翻炒，将黄瓜片炒至颜色变深，稍变软

5.下入炒好的鸡蛋块，加入盐，大火快速翻炒均匀，关火，盛出装盘即可

八、西芹炒鸡胸肉

材料：鸡胸肉，西芹，蒜末，葱段，小米椒，生抽，料酒，淀粉，蚝油，盐

1.鸡胸肉切成小块，加入生抽，料酒和淀粉拌匀后静置十分钟左右。

2.西芹切成斜片，加入适量的盐，放入沸水中煮10秒钟左右捞出，用冷水冲洗一下。

3.热锅加油多一些，把鸡肉放入其中煎一下捞出来。

4.留出一些油来，放入蒜末，葱段和小米椒爆香。

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https://gitlab.com/sammossnp38g/tskocfg/-/blob/main/20261007_732972.md

5.把西芹，鸡胸肉一起放入锅中，加入生抽，蚝油，盐大火快炒至熟即可。

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10月的餐桌不用搞什么山珍海味，就用当下最鲜的时令菜，炒上这么一桌，没有浓重的厚油重味，每一口都爽利开胃，贴秋膘也不会吃出肠胃负担，吃完浑身舒坦，连秋乏都消了大半。