秋乏是缺钾不是累，这8样家常菜钾含量远超土豆，第1种高10倍

一到秋天总犯困、浑身乏力，很多人以为只是单纯累了，其实很可能是身体缺钾！钾元素有助维持精力、稳定电解质。下面这8道家常食材，钾含量比土豆高出很多，轮换着做，补足钾元素，告别秋乏！

一、口蘑炒鸡腿肉

准备食材: 鸡腿、口蘑、青椒、蒜米、姜丝。

做法步骤:

1、鸡腿去骨切小块，然后加入姜丝、黑胡椒粉、淀粉、食盐和花生油抓拌均匀，再腌制十分钟备用。

2、清洗干净口蘑切小块，然后热锅烧油，油热以后，放入鸡腿肉煸炒至两面金黄，接着加入蒜米炒香。

3、接着倒入口蘑一起翻炒均匀，再加入生抽和蚝油调味提鲜，然后淋入少许的清水继续翻炒均匀。

4、炒至口蘑断生入味以后，即可出锅开吃。

二、金玉满堂盏

所需食材：南瓜1个（小号贝贝南瓜4个）、玉米粒半碗、青豆半碗、胡萝卜半根、虾仁100克、松仁1小把、盐适量、蚝油1勺、淀粉水少许、食用油适量。

步骤：

1. 贝贝南瓜洗净，从顶部三分之一处切开，挖去里面的籽和部分瓜瓤，做成南瓜盅。
2. 将南瓜盅和盖子一起放入蒸锅，大火蒸15分钟至熟软，取出备用。
3. 胡萝卜切小丁，虾仁去虾线切丁，玉米粒和青豆洗净沥干。
4. 锅中烧水，水开后放入玉米粒、青豆、胡萝卜丁焯水2分钟，捞出沥干。
5. 热锅倒油，放入虾仁丁翻炒至变色，再加入焯好的蔬菜丁一起翻炒均匀。
6. 加入盐、蚝油调味，淋入少许淀粉水勾薄芡，撒上松仁翻匀后关火。
7. 将炒好的馅料盛入蒸好的南瓜盅里，盖上南瓜盖，摆盘上桌即可。

三、虾仁豆腐蒸蛋

所需食材：嫩豆腐、虾仁、鸡蛋、盐、温水、生抽、香油、葱花

制作方法：

1、嫩豆腐切成小块，摆入深盘里，虾仁开背去虾线，洗净。

2、鸡蛋打散，加入盐和 1.5 倍的温水，搅匀，把蛋液过筛，淋在豆腐上，过筛的蛋液，蒸出来才细腻。

3、盖上保鲜膜，扎几个小孔，蒸锅上汽后放入，小火蒸 10 分钟，蛋液凝固后，摆上虾仁，再蒸 5 分钟，取出，淋入生抽和香油，撒上葱花，即可享用。

四、芋头焖大虾

食材：芋头350g、新鲜大虾10只、生姜、葱段

做法

1.芋头去皮切滚刀块；大虾剪去虾须虾枪，挑出虾线冲洗干净。

2.锅中放少许油，放入姜片葱段爆香，下入大虾翻炒至外壳变红，盛出备用。

3.锅中留底油，放入芋头块小火慢煎至表面微黄，加入热水没过芋头，盖上锅盖焖煮12分钟，直至芋头软糯。

4.把大虾放回锅内，和芋头混合焖3分钟，放少量食盐调味，大火稍微收一下汤汁就可以出锅。

五、番茄土豆烧牛腩

食材：牛腩一斤、番茄三个、土豆两个、葱姜、八角一个、生抽、老抽、盐

做法：

1、牛腩切成块，冷水下锅，加姜片和料酒，烧开后撇净浮沫，捞出来用温水冲洗干净。番茄顶部划十字，开水烫一下去皮，一半切小丁，一半切大块。土豆去皮切滚刀块。

2、锅里放油，把牛腩倒进去煸炒到表面微微发黄，加葱姜和八角炒香。然后把番茄丁倒进去，小火慢慢炒，炒到番茄丁出沙、变成浓稠的汤汁，这一步是整道菜的关键，番茄丁一定要炒出沙，汤才浓、味才足。

3、加生抽和老抽炒匀，倒入开水没过牛腩，大火烧开转小火，炖一个半小时。然后下土豆块和剩下的番茄块，再炖十五分钟，加盐调味，开大火收浓汤汁就行。

六、五指毛桃四神汤

制作步骤

1.准备食材，五指毛桃20克，茯苓10克，莲子10克，芡实10克，山药干10克，排骨200克，生姜3片，食盐适量。

2.排骨剁成小段，冷水下锅焯水，撇去浮沫，捞出温水冲洗沥干。

3.五指毛桃冲洗干净，四神食材洗净，莲子去芯，全部浸泡十分钟。

4.砂锅放入排骨、姜片、五指毛桃、茯苓、莲子、芡实、山药干，倒入足量清水。

5.大火烧开，转小火慢炖六十分钟。

6.炖到食材软烂，汤汁微黄浓郁。

7.出锅前加少量食盐调味。

七、菌菇番茄蒸鸡翅

准备食材:鸡中翅，番茄，菌菇，姜片，葱段，葱花。

做法步骤:

1、鸡中翅清洗干净，对半剁成两块，放入姜片、葱段、酱油、淀粉和食用油，抓拌均匀腌制二十分钟。

2、番茄削掉外皮，清洗干净切成小块。菌菇清洗干净，沥干水分备用。

3、把菌菇、番茄铺在蒸碗底部，再铺上腌制好的鸡中翅，冷水上锅蒸半个小时。

4、蒸熟后打开锅盖，取出来撒上葱花点缀，即可端上桌开吃。

八、秋葵蟹味菇炒鸡蛋

准备食材: 秋葵、蟹味菇、鸡蛋、蒜末。

做法步骤:

1、清洗干净秋葵和蟹味菇，然后起锅烧水，水烧开之后，放入秋葵和蟹味菇焯水，再捞出沥干水分备用。

2、取碗打入鸡蛋搅拌均匀，接着热锅烧油，油热以后，放入鸡蛋液油煎滑熟，再盛出备用。

3、把秋葵切成小块，然后热锅烧油，油热以后，放入蒜末爆香，接着倒入秋葵和蟹味菇大火翻炒均匀。

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4、炒出香味后，加入食盐和生抽调味提鲜，再倒入煎好的鸡蛋一起翻炒均匀入味，即可出锅开吃。

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