寒露后少吃豆腐冬瓜？8道补阳菜家常做法，温而不燥好过秋

寒露之后，气温走低，体内阳气容易耗散。豆腐、冬瓜性质偏寒凉，脾胃偏弱的人吃多容易胃凉、乏力。推荐8道家常补阳菜，温而不燥，日常轮换吃，扶助阳气，安稳度过深秋！

一、虾仁口蘑滑蛋盖饭

所需食材

青虾仁120g、新鲜口蘑5朵、鸡蛋2个、熟杂粮饭1碗、葱花少许

少许盐、白胡椒粉、少许生抽、少许牛奶、少许食用油

详细制作步骤

1. 预处理食材：新鲜虾仁去掉虾线、虾壳，反复清洗干净，沥干多余水分，放入碗中备用。口蘑洗净，切掉根部，切成均匀薄片；鸡蛋打入碗中，加半勺纯牛奶、少许盐，充分搅打散，加牛奶是滑蛋嫩滑的关键，口感超级软嫩。
2. 腌制去腥：虾仁中加一点点盐、少许白胡椒粉，抓拌均匀，腌制3分钟，去除海鲜腥味，不用料酒，口感更清爽。
3. 煎制滑蛋：平底锅刷一层薄油，油温四成热，倒入调好的蛋液。开最小火慢慢推炒，待蛋液微微凝固、呈嫩嫩的半熟状态，立刻盛出备用，不要炒老，嫩蛋才好吃低卡。
4. 翻炒口蘑：不用洗锅，利用锅底余油，倒入口蘑片，中小火慢慢翻炒。口蘑会自然出水，继续翻炒2分钟，炒至水分收干、口蘑变软微黄，激发出菌菇自带的鲜甜味。
5. 炒熟虾仁：倒入腌制好的虾仁，中火快速翻炒，翻炒至虾仁全部变色、微微卷曲、完全熟透，大概1分半钟，不要久炒，避免肉质变老发柴。
6. 混合调味：把炒好的滑蛋倒回锅中，和虾仁、口蘑混合，加入半勺生抽提鲜，少许白胡椒粉调味。开大火快速翻拌均匀，翻炒10秒入味即可关火。
7. 组装拌饭：碗中盛入温热的杂粮饭，把炒好的虾仁口蘑滑蛋均匀铺在米饭上，撒上少许葱花点缀。吃的时候充分搅拌，每一粒米饭都裹满鲜美的汤汁，嫩滑不腻，低脂又饱腹。

二、宫保鸡丁

材料：鸡胸肉，胡萝卜，黄瓜，花生米，葱姜蒜，干辣椒，豆瓣酱，生抽，醋，糖，淀粉

1.把鸡胸肉切成小块，用锅煎一下捞出来备用。

2.爆香葱和蒜以及干辣椒，加入豆瓣酱来炒出红油。

3.把胡萝卜丁加入锅中翻炒一下，鸡丁放进去一起翻炒，加入黄瓜丁继续翻炒。

4.倒入已经混合好的酱汁，炒至浓稠后加入花生米即可出锅。

三、番茄炒蛋

食材准备

番茄2个、鸡蛋3个、白糖1勺、盐少许、葱花适量、食用油适量

详细做法

1. 番茄顶部划十字，用开水烫一下去皮，切成小块；鸡蛋打入碗中，加少许盐搅打均匀；
2. 热锅多放一点油，倒入蛋液，炒至定型后盛出备用；
3. 锅中留底油，放入番茄块翻炒，加1勺白糖中和酸味，炒至番茄出汁；
4. 倒回炒好的鸡蛋，翻炒均匀，根据口味加盐调味，撒上葱花即可出锅。

四、香菇炒油菜

所需食材：新鲜香菇八朵、小油菜一把、大蒜四瓣、蚝油、生抽、食盐、白糖、水淀粉、食用油。

步骤：

1. 新鲜香菇去蒂，用清水冲洗干净，切成厚薄均匀的片；小油菜掰开洗净，沥干水分备用。
2. 大蒜去皮，切成蒜末，准备一小碗水淀粉备用。
3. 锅中烧开水，加入少许盐和几滴油，先放入小油菜焯烫二十秒，捞出沥干，摆入盘中围边。
4. 接着将香菇片也放入沸水中焯烫一分钟，捞出沥干水分，去除香菇的土腥味。
5. 炒锅烧热倒油，放入蒜末小火煸香，倒入焯好的香菇片，中火翻炒。
6. 加入一勺蚝油、一勺生抽、少许白糖和食盐调味，翻炒均匀后倒入小半碗清水，中小火焖煮两分钟让香菇入味。
7. 最后淋入水淀粉勾芡，大火收汁至汤汁浓稠，将香菇盛入摆好油菜的盘中即可。

五、口蘑炒菜心

准备食材: 口蘑、甜菜心、蒜末。

做法步骤:

1、清洗干净口蘑切薄片，然后把甜菜心也清洗好，再切成菜碎备用。

2、热锅烧油，油热以后，放入蒜末爆香，接着倒入口蘑炒软，然后加入甜菜心一起翻炒。

3、接着加入食盐调味，再淋入少许的清水一起翻炒均匀入味，即可出锅开吃。

六、芹菜百合炒腰果

所需食材：新鲜芹菜300克，鲜百合2头，熟腰果80克，枸杞一小把，大蒜3瓣，食盐适量，白糖少许，食用油适量，淀粉少许。

步骤：

1. 芹菜摘去叶片，撕去老筋，洗净后斜切成寸段；鲜百合掰开瓣，削去根部发黑部分，逐瓣洗净沥干；枸杞用温水泡软备用。
2. 大蒜去皮切成薄片；取一小碗，加入少许食盐、白糖、淀粉和两勺清水，调成薄芡汁备用。
3. 锅中烧开水，加入少许盐和几滴油，放入芹菜段焯烫约四十秒，捞出立刻过凉水，保持翠绿脆嫩。
4. 同一锅水再次烧开，放入百合瓣焯烫二十秒，迅速捞出沥干，避免久煮散碎。
5. 炒锅烧热，倒入适量食用油，油温五成热时下入蒜片，小火煸出香味，注意不要炒焦。
6. 转大火，倒入芹菜段和百合瓣快速翻炒三十秒，让食材均匀受热，随即淋入调好的薄芡汁。
7. 汤汁略微收浓时，撒入熟腰果和泡软的枸杞，快速翻匀即关火，装盘上桌。

七、麻婆豆腐

所需食材：嫩豆腐400克，牛肉末100克，豆瓣酱2汤匙，豆豉1汤匙，花椒粉1茶匙，辣椒粉1茶匙，蒜末2瓣，姜末1小块，生抽1汤匙，淀粉1汤匙，葱花适量，食用油适量。

步骤：

1. 嫩豆腐切成2厘米见方的块，放入加了少许盐的温水中浸泡10分钟，捞出沥干。
2. 豆瓣酱和豆豉剁细，牛肉末准备好，蒜姜切末，淀粉加2汤匙水调成水淀粉。
3. 炒锅烧热倒油，放入牛肉末，中火煸炒至酥香出油，盛出备用。
4. 锅中留底油，放入豆瓣酱和豆豉，小火炒出红油，加入蒜末和姜末炒香。
5. 倒入适量热水烧开，加入生抽调味，轻轻放入豆腐块，中火煮3分钟。
6. 加入炒好的牛肉末，分两次淋入水淀粉勾芡，轻轻推匀使汤汁浓稠。
7. 出锅装盘后，撒上花椒粉、辣椒粉和葱花即可。

八、洋葱孜然羊肉

食材：羊肉卷300g、洋葱半个、姜蒜、生抽、孜然粒、盐

详细做法

1. 洋葱切丝；羊肉卷沸水焯10秒，撇去血沫捞出沥干。

2. 热锅少油，爆香姜蒜，放入洋葱炒软。

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3. 下入羊肉，放生抽、孜然粒、盐，大火快速翻炒均匀出锅。

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