国庆假期开启，八道美食推荐多吃，补钾解乏，提升体力，轻松度假

盼了大半年的国庆长假终于启幕！不管是计划自驾千里游山玩水，还是宅家瘫着补觉回血，连轴转大半年的身体早就悄悄拉响了「疲劳警报」：逛半小时就腿软、躺一天还是发沉、连做饭都提不起劲——这多半是缺钾闹的！钾是身体的「活力充电宝」，能帮你消缓秋乏、稳住体力，今天就给大家整理8道做法零难度的高钾家常菜，食材家常步骤简单，做完囤在冰箱，假期不管是带出门当野餐便当，还是在家配剧吃，一口补满精气神，玩多久都不喊累。

一、炒三丝

食材： 绿豆芽、豆皮、韭菜。

做法:

1、豆芽洗净，韭菜摘去老叶投净，成寸段，豆皮切成韭菜叶宽的条。

2、锅加水烧开，将豆皮焯水2分钟，捞出投凉控水待用。

3、起锅烧油，下葱蒜片爆香，放入绿豆芽大火翻炒，再 放 焯好的豆皮炒至断生，放韭菜，调入蚝油、盐，大火快速翻炒均匀，出锅装盘。

二、葱油蒸鸡

食材： 鸡腿、姜片、洋葱块、葱段、盐焗鸡粉

做法步骤：

1. 准备鸡腿、姜片、洋葱块、葱段、盐焗鸡粉。
2. 鸡腿表面撒上盐焗粉，抹匀腌制30分钟入味。
3. 盘底铺上姜片、洋葱、葱段，放上腌好的鸡腿，水开上锅蒸20分钟。
4. 出锅撒葱花，淋上热油激发香味即可。

三、香菇滑鸡蒸山药

所需食材：鸡腿2个、铁棍山药1根、干香菇4朵、姜丝少许、生抽1勺、蚝油半勺、淀粉1小勺、盐少许、食用油适量。

步骤：

1. 鸡腿去骨取肉，切成2厘米左右的块状，用清水浸泡10分钟去除血水，捞出沥干。
2. 干香菇提前用温水泡发，泡好后挤干水分，切成薄片，泡香菇的水留少许备用。
3. 铁棍山药削去外皮，切成约半厘米厚的圆片，铺在蒸盘底部作为垫菜。
4. 鸡块放入碗中，加入姜丝、生抽、蚝油、盐、淀粉和少许泡香菇的水，抓拌均匀。
5. 再倒入香菇片和少许食用油，继续抓匀，让每一块鸡肉都裹上薄薄的浆汁。
6. 将腌好的鸡块和香菇片均匀铺在山药片上，尽量平铺不要堆叠，保证受热均匀。
7. 蒸盘放入上汽的蒸锅，大火蒸15分钟，关火后虚蒸2分钟，取出撒上葱花即可。

四、泡椒炒肉丝

食材： 肉丝、泡椒、葱段、盐、白胡椒粉、水淀粉、生抽、白糖

做法步骤：

1. 备好肉丝、泡椒、葱段，准备水淀粉。
2. 肉丝里加入1勺盐和白胡椒粉，抓匀入味，再加1勺淀粉抓匀。
3. 起锅热油，下入肉丝滑炒至变色。
4. 放入泡椒炒出酸辣香味。
5. 加入1圈生抽，半勺白糖。
6. 放入葱段，翻炒均匀出锅。

五、鲫鱼豆腐汤

准备食材: 鲫鱼、豆腐、姜丝、葱花。

做法步骤:

1、鲫鱼清洗干净擦干水分，然后热锅烧油，油热以后，放入鲫鱼油煎。

2、煎至鲫鱼两面金黄后，再加入姜丝爆香，然后倒入没过鲫鱼的开水继续煮开。

3、然后把豆腐切成小块放入，再继续煮三分钟左右。

4、煮至汤汁奶白后，加入适量的食盐和胡椒粉调味提鲜，即可出锅开吃。

六、番茄牛肉炒鸡蛋

准备食材: 番茄、牛肉、鸡蛋、姜丝。

做法步骤:

1、切成薄片的牛肉加入姜丝、胡椒粉、淀粉、生抽和食用油抓拌均匀，再腌制十分钟备用。

2、热锅烧油，油热以后，放入腌制好的牛肉煸炒至变色，再盛出备用。

3、取碗打入鸡蛋搅拌均匀，接着热锅烧油，油热以后，倒入调好的鸡蛋液油煎滑熟，然后盛出备用。

4、清洗干净番茄切好，再热锅烧油，油热以后，放入番茄煸炒，加入食盐调味，然后继续翻炒出番茄汁，接着倒入牛肉和鸡蛋一起翻炒均匀入味，即可出锅开吃。

七、清蒸鲈鱼

食材：鲈鱼1条（约500克）、生姜1块、小葱3根、蒸鱼豉油2勺、料酒1勺、食用油少许

做法：

1. 鲈鱼处理干净，两面各划两刀，用料酒和姜片腌10分钟去腥。
2. 盘底垫葱段姜片，鱼放上去，鱼身上也铺几片姜。
3. 水开后上锅，大火蒸8分钟，关火再焖2分钟（一斤左右的鱼，8分钟刚好，久了肉就柴）。
4. 倒掉盘中腥水，拣去姜葱，重新铺上细葱丝，淋蒸鱼豉油。
5. 烧一勺热油浇在葱丝上，香味瞬间就出来了。

八、蒜叶炒鸭

食材：

鸭肉、蒜叶、生姜、辣椒（不吃辣可不放）

做法：

1、鸭肉洗净切块，锅里倒油，下入姜片爆香， 倒入鸭肉，小火煸炒，把鸭肉水分炒干，炒出油脂。

2、加1勺豆瓣酱翻炒出红油， 再加1勺黄豆酱，翻炒让鸭肉裹上酱料。

3、放入八角、桂皮、香叶、干辣椒， 倒入3勺生抽调味， 放半勺老抽调色。

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4、倒入半锅清水，盖上锅盖焖煮半小时，最后开大火收一下汤汁，放入大蒜叶、红椒、小米辣，翻炒断生就出锅。

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国庆七天别总凑出去挤网红餐厅啦，花半小时做上两三道高钾家常菜，吃的舒服又养人，不管是想打卡山川湖海，还是想在家彻底躺平，体力满满才能把假期的每一分钟都过的舒舒服服~