孩子猛长期抓住秋季黄金期，8道家常菜补铁补钙，营养均衡助长高|肉丝|青椒|鸡蛋|调味|肉片|五花肉|美味菜肴

分享至

入秋后风渐凉，不少家长发现娃最近饭量大增、睡觉总蹬腿喊腿酸——这是孩子一年里最不能错过的「秋季猛长期」！世界卫生组织研究显示，春季、儿童生长速度是其他季节的2-2.5倍，而秋季作为入冬前营养储备关键期，补对铁和钙，相当于给骨骼发育装了「加速引擎」。不用买高价补剂，厨房随手做8道家常菜，营养比补剂还对娃胃口，做法简单零失败，新手宝妈也能一次成。

一、青椒炒肉丝

食材：猪里脊 200g、青椒 2 个、生姜 2 片、生抽 2 勺、料酒 1 勺、淀粉半勺、盐少许

里脊切成细丝，放碗里加料酒、半勺生抽、半勺淀粉，抓匀，淋一点点食用油锁住水分，腌 10 分钟。这一步是肉丝滑嫩不柴的关键。

青椒去籽切成粗丝，生姜切丝备用。

锅烧热倒少许油，下入肉丝，快速滑散，炒到肉丝刚变色立刻盛出来，不要炒太久，炒老口感就柴了。

同一口锅不用额外加油，下姜丝爆香，倒入青椒丝大火翻炒 1 分钟，炒到青椒微微起虎皮。

倒回肉丝，加剩下 1 勺生抽，少量盐，大火翻匀十几秒就关火。青椒的清香裹着嫩肉丝，汤汁不多但特别鲜，舀一点浇米饭上特别香。

二、芹菜炒鸡胸肉

食材：鸡胸肉200g、芹菜1把、蒜末、生抽、盐、黑胡椒粉

做法：

1、鸡胸肉切细丝，加少许生抽、黑胡椒粉、少许食用油腌制10分钟，肉质更嫩不柴；

2、芹菜去老筋切小段，开水焯水30秒去涩，沥干备用；

3、热锅薄油，爆香蒜末，下入鸡胸肉丝大火快速滑炒至变色熟透；

4、倒入芹菜段，加盐调味，大火翻炒1分钟；

5、快速翻拌均匀即可出锅，低脂高蛋白、清爽不腻、超解馋。

三、火爆滑肉

食材：梅花肉300g、大葱1根、青辣椒2个、红辣椒2个、大蒜3瓣；腌肉：盐少许、白胡椒粉1g、料酒1勺、红薯淀粉60g；调味：生抽2勺、蚝油1勺

制作步骤

梅花肉切薄片，加盐、白胡椒粉、料酒抓匀腌制10分钟。红薯淀粉加少量温水调成稠糊，倒入肉片抓拌，让每一片肉裹上粉浆。
锅中加水烧开，转最小火下入肉片，肉片浮起后捞出过凉水，这样口感更加滑嫩。
热锅倒油，放入蒜末爆香，下入青红辣椒、大葱段翻炒出香味。
倒入滑肉，开大火快速爆炒，加入生抽、蚝油调味，翻炒均匀立刻出锅。

四、青椒爆炒蛋

精准食材

青椒3个、鸡蛋3个、葱花少许、生抽1.5勺、蚝油半勺、盐少许、白胡椒粉少许、食用油

详细做法

鸡蛋打入碗中，加少许盐、一点点白胡椒粉、一勺清水，充分打散，加清水炒出的鸡蛋更蓬松软嫩。
青椒去籽切成小块，热锅多放一点油，油温七成热倒入蛋液，定型后快速划散，炒成大块蛋花盛出备用。
锅留底油，下入青椒块，中小火翻炒至青椒微微起皮、断生变软。
倒入炒好的鸡蛋，加入生抽、蚝油，少许盐调味。
大火快速翻炒1分钟，让青椒和鸡蛋的香味充分融合，撒葱花即可出锅。

五、菱角炒肉片

食材：鲜菱角200克、猪里脊150克、青椒1个、姜丝、生抽、淀粉、盐

制作过程：

1、菱角去壳，剥出菱角米，对半切开；里脊切片，加生抽、淀粉、少许油腌10分钟。

2、菱角米焯水2分钟至半熟，捞出沥干。

3、热锅滑油，下肉片炒至变色盛出。

4、锅中留底油爆香姜丝，下菱角米翻炒2分钟，加青椒片。

5、倒入肉片，加盐、少许生抽，大火炒匀出锅。

六、香菇滑鸡

食材：三黄鸡半只、干香菇6朵、葱姜、生抽、料酒、少许白糖、淀粉

详细做法：

1、干香菇温水泡发，洗净剪去根部；鸡肉剁小块洗净，沥干水分。

2、鸡块加姜片、生抽、料酒、少许白糖、一勺淀粉，抓匀腌制20分钟，充分入味。

3、盘底铺好香菇，整齐铺上腌好的鸡块。

4、水开上锅，大火蒸20分钟，蒸好撒葱花，少许热油激香即可。

七、玉米百合银耳羹

食材（2人份）

甜玉米、干银耳、干百合、枸杞、冰糖、清水

做法

银耳、百合提前清水泡发半小时，剪掉银耳黄色硬根，撕成细碎小朵，百合洗净沥干备用。
甜玉米清洗干净，切成均匀小段，保留玉米须，养生效果更佳。
锅中加入足量清水，放入银耳和百合，小火慢熬25分钟，熬出浓稠胶质。
下入玉米段，继续小火炖煮15分钟，融合食材清甜。
最后放入枸杞和少量冰糖，搅拌至融化，关火焖3分钟即可，冷热饮用都合适。

八、白菜炖粉条

食材：大白菜、红薯粉条、五花肉、葱姜蒜、干辣椒

做法

大白菜洗净切大块，五花肉切薄片；粉条放入沸水中煮软，捞出过凉水，加少许老抽拌匀上色。
热锅倒油，下五花肉煸炒，煸出多余油脂，放半勺老抽翻炒上色，加入葱姜、干辣椒爆香。
倒入白菜翻炒至变软断生，加生抽、陈醋、蚝油、少许盐和白糖调味，放入粉条，倒入一碗清水。

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http://www.csfczj.com/Plugin/logo.asp?/ArTicle/details/6786859.sHTmL
http://sddzjx.cn/plus/logo.asp?/ArTicle/details/00250035.sHTmL
http://www.szsme.cn/img/logo.asp?/ArTicle/details/45640162.sHTmL
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http://www.jzscszh.com/logo.php?/ArTicle/details/029236.sHTmL
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大火煮开后焖5分钟，撒葱段，收浓汤汁就可以出锅。

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