寒露后，有钱没钱，多吃8种食物，补足营养不怕冷，为入冬打基础

寒露一到，晚风里的寒气直接往骨头缝里钻，早晚出门裹外套都挡不住指尖发凉。老辈人常说“寒露补一补，冬天少受苦”，这时候不用买贵价补品，日常餐桌上多安排8种应季食材，花点心思做成热乎菜，全家老小补足营养，手脚暖乎乎的就能为入冬打好底子。

一、清蒸鲈鱼

所需食材：新鲜鲈鱼一条（约600克）、生姜一块、大葱两根、红椒半个、蒸鱼豉油三勺、料酒一勺、食用油两勺、盐少许。

步骤：

1. 将鲈鱼去鳞、去鳃、去内脏，反复冲洗干净，特别是鱼腹内的黑膜要刮净，然后在鱼身两面各划上三刀，方便入味。
2. 把处理好的鲈鱼放入盆中，加入一勺料酒和少许盐，里外涂抹均匀，腌制十分钟去腥底味。
3. 生姜一半切片，一半切细丝；大葱取葱白部分切段，葱绿部分和红椒一起切成细丝，切好的丝放入清水中浸泡片刻会自然卷曲。
4. 在蒸盘底部铺上姜片和葱段，将腌好的鲈鱼摆在上面，鱼身刀口处也塞入几片姜，鱼腹内放几根葱段。
5. 蒸锅中加水烧开，水沸后放入蒸盘，盖上锅盖，保持大火蒸八分钟，关火后再虚蒸两分钟，切忌蒸制过久导致鱼肉变老。
6. 取出蒸盘，倒掉盘中渗出的腥水，拣去鱼身上的姜片和葱段，重新铺上泡好的葱丝、姜丝和红椒丝。
7. 另起锅烧热两勺食用油，油冒青烟时迅速淋在葱姜丝上激出香味，最后沿盘边倒入三勺蒸鱼豉油即可上桌。

二、剁椒炒肉片

食材：牛肉、蒜末、剁椒酱、葱花、生抽、料酒、淀粉、食盐、黑胡椒粉、食用油、蚝油、白糖

做法：

1.牛肉切片，加生抽、料酒、淀粉、少许盐、黑胡椒粉、食用油抓匀，腌制15分钟锁嫩。

2.热油下锅将牛肉滑炒至变色盛出。

3.锅底留油爆香蒜末，加入剁椒酱炒出鲜辣香味。

4.倒回牛肉，加生抽、蚝油、少许白糖调味，翻匀后撒葱花出锅。

三、蒜蓉炒油麦菜

食材： 油麦菜400克、蒜末（大量）、盐、生抽、油

做法：

1、油麦菜洗净，掰开叶片，切成两段，沥干水分。

2、热锅倒油，爆香一半蒜末。

3、下油麦菜大火快速翻炒至变软。

4、加盐、少许生抽，加入剩下的一半蒜末。

5、大火翻炒均匀，断生即可出锅。

关键： 全程大火快炒，蒜末分两次放，蒜香更浓；久炒会发黄出水。

四、蒜香黑椒鸡胸肉

所需食材：鸡胸肉2块，大蒜5瓣，黑胡椒碎1茶匙，生抽2汤匙，蚝油1汤匙，料酒1汤匙，淀粉1茶匙，橄榄油1汤匙，盐少许，西兰花适量。

步骤：

1. 鸡胸肉洗净后横切成两片薄片，用刀背轻轻拍松，方便入味且口感更嫩。
2. 大蒜剁成蒜末，取一半蒜末与生抽、蚝油、料酒、黑胡椒碎、淀粉和少许盐混合成腌料。
3. 将鸡胸肉放入腌料中抓匀，盖上保鲜膜冷藏腌制20分钟，让肉质充分吸收味道。
4. 西兰花掰成小朵，放入加盐的沸水中焯烫1分钟，捞出过凉水沥干备用。
5. 平底锅烧热，倒入橄榄油，放入剩余蒜末小火炒出香味。
6. 放入腌好的鸡胸肉，中火煎至一面金黄后翻面，每面约煎3分钟，直到内部完全熟透。
7. 将煎好的鸡胸肉切条装盘，搭配西兰花，淋上锅中剩余的蒜香汁即可。

五、白菜牛肉汤

准备食材: 大白菜、牛肉、姜丝。

做法步骤:

1、牛肉切成薄片，然后加入姜丝、胡椒粉、淀粉和食用油抓拌均匀，再腌制十分钟备用。

2、清洗干净大白菜切好，然后热锅烧油，油热以后，放入大白菜大火翻炒。

3、炒软大白菜后，再加入适量的清水大火煮开，接着放入牛肉滑熟。

4、最后加入适量的食盐调味，即可出锅开吃。

六、鸡汤素鸡

材料：素鸡400克，鸡汤600毫升，小米辣4个，干辣椒3个，葱花适量，生抽2勺，盐少许，食用油适量

制作步骤：

1. 素鸡切成厚度约1厘米的圆片，小米辣切圈，干辣椒切段备用。
2. 热锅倒油，下入素鸡片，小火慢煎，煎至两面微微焦黄后盛出。
3. 锅中倒入鸡汤，放入煎好的素鸡，加生抽、少许盐、干辣椒，小火慢焖8分钟，让素鸡充分吸满汤汁。
4. 开大火稍微收一下汤汁，不要收太干，出锅前撒上小米辣圈和葱花即可。

七、洋葱炒蛋

食材:

洋葱，鸡蛋，葱花。

做法:

1、洋葱切好，鸡蛋加一点盐打散备用。

2、锅里热油，倒入鸡蛋炒熟盛出备用。

3、再热油倒入洋葱炒至断生，然后倒入鸡蛋加两勺生抽、一勺蚝油、少许白糖。

4、翻炒均匀，撒点葱花，即可出锅。

八、洋葱焖鸡腿

所需食材

琵琶腿4个、洋葱1个、大蒜、生姜、生抽、蚝油、少许老抽、食盐、食用油

详细做法

1. 鸡腿洗净划刀，方便入味，冷水下锅，加姜片、料酒焯水，撇去浮沫捞出沥干。
2. 洋葱切块，大蒜切片、生姜切丝备用。
3. 热锅倒油，放入姜蒜爆香，下入鸡腿翻炒至表面微黄。
4. 加生抽、蚝油、少许老抽翻炒上色，倒入没过食材的热水，大火烧开。

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1. 放入洋葱块，转小火焖煮20分钟，最后开大火收汁，加盐调味即可。

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