“蛋白吃得多，病就生得少”，8道高蛋白家常菜，吃出硬朗好身板

想要身体硬朗、抵抗力强，优质蛋白是必不可少的营养。不用买昂贵补品，日常家常菜换着做，足量补充蛋白，好消化不油腻，老少都适合，常吃少受罪！

一、湘式把子肉

食材：五花肉700g、鸡蛋、青椒、姜蒜、八角、香叶、桂皮、干辣椒、生抽、老抽、蚝油、黄豆酱、冰糖

做法

1. 五花肉切1厘米厚块，下锅煎至两面金黄逼油；鸡蛋煮熟剥皮、青椒分别煎出虎皮状。
2. 底油炒香姜蒜、香料、干辣椒，下入五花肉，加生抽、老抽、蚝油、黄豆酱翻炒上色。
3. 加开水、冰糖和虎皮鸡蛋，小火炖煮40分钟，最后放入虎皮辣椒即可。

二、山药百合炒木耳

所需食材：铁棍山药一根，鲜百合两头，干木耳一小把，胡萝卜半根，大蒜两瓣，食盐适量，生抽半勺，食用油适量。

步骤：

1. 干木耳提前用冷水泡发，摘去根部硬块，撕成小朵，洗净沥干备用。
2. 铁棍山药戴手套去皮，斜切成薄片，立即放入加了白醋的清水中浸泡防黑。
3. 鲜百合掰开瓣，去掉根部发黄部分，洗净泥沙；胡萝卜去皮切成菱形薄片。
4. 锅中烧开水，滴几滴油，将木耳和胡萝卜片焯水一分钟，捞出过凉沥干。
5. 热锅凉油，放入蒜片爆香，先下山药片快速翻炒一分钟，保持中火。
6. 加入木耳、胡萝卜和百合，转大火翻炒两分钟，淋入半勺生抽和适量盐。
7. 百合边缘变透明即可关火，整道菜清脆爽口，盛出装盘。

三、炝拌花生米

所需食材： 花生米：150 - 200克、芹菜：1 - 2棵、胡萝卜：半根、大蒜：3 - 4瓣、花椒：1小把、八角：2个、盐：适量、味精：少许、香油：1 勺、食用油：适量

做法步骤：

1. 提前把花生米放入碗中，加入清水浸泡3 - 4小时，让花生米充分吸水膨胀。芹菜摘去叶子，洗净，胡萝卜去皮洗净。

2.芹菜切成2 厘米左右长的段，胡萝卜切成与花生米大小相近的丁。大蒜用刀拍一下，再切成末。

3.锅内加入水，花生米凉水下锅，加入八角、花椒，煮沸后继续煮10分钟，到时间后，把花生米捞出，把花椒和八角挑出来，把花生米晾凉待用。

4.锅中烧开水，加入少许盐和几滴食用油，先放入胡萝卜丁焯水1 - 2分钟，再放入芹菜段焯水30 - 60秒，捞出后过凉水，沥干水分备用。加盐和油焯水可以使蔬菜保持鲜艳的颜色和脆嫩的口感。

5.把花生米和芹菜段、胡萝卜丁放在拌菜盆内，中间放上蒜末。

6.锅内加入油烧热，下入花椒小火炸制，将花椒油炸至微焦，炸出花椒的香味，将花椒捞出不要。

7.将热油淋入拌菜盆内的蒜末上，再加入香油、盐、味精，用筷子翻拌均匀，盛出装盘，一道清淡爽口的炝拌花生米就做好了。

四、大葱炒鸡蛋

食材

鸡蛋4个，大葱2根，盐少许，食用油适量，清水1勺

做法步骤

1. 大葱洗净，葱白和葱绿分开切，切成小段。鸡蛋打入碗中，加少许盐和1勺清水，充分搅散。
2. 热锅倒油，油稍微多一点，油热倒入蛋液。等底部定型，用筷子划散，炒到鸡蛋蓬松，马上盛出备用。
3. 锅里留底油，先下葱白段，中火翻炒30秒，炒出葱香。
4. 再放入葱绿段翻炒十几秒，把炒好的鸡蛋倒回锅中，撒一点点盐。
5. 快速翻拌均匀，十几秒就关火出锅。

五、白萝卜炖豆腐

所需食材：白萝卜半根、嫩豆腐一块、生姜三片、小葱两根、食盐适量、白胡椒粉少许、香油几滴、食用油适量。

步骤：

1. 白萝卜去皮切成滚刀块，嫩豆腐切成大小均匀的方块，生姜切片，小葱切葱花。
2. 炒锅烧热倒入少许食用油，放入姜片小火煸香，再下入萝卜块翻炒两分钟。
3. 加入足量热水，水量要没过萝卜块，大火烧开后转中火炖煮十分钟。
4. 待萝卜块变得半透明时，轻轻放入豆腐块，注意不要用力翻动以免碎烂。
5. 保持中火继续炖煮八分钟，让豆腐充分吸收萝卜的清香和汤汁。
6. 加入适量食盐和少许白胡椒粉调味，轻轻晃动锅体使调料均匀。
7. 关火后滴入几滴香油，撒上葱花，盛入汤碗中即可上桌。

六、土豆烧鸡腿

食材配比

鸡腿2个，土豆2个，青椒1个，姜片、蒜瓣适量，八角1个，生抽1勺，老抽半勺，盐、白糖少许

制作步骤

1 鸡腿剁块焯水；土豆削皮切滚刀块；青椒切块。

2 热锅少油，鸡块煸到发黄，姜片、蒜瓣、八角跟着下锅炒香。

3 生抽老抽白糖上色，添热水没过食材，土豆下锅炖15分钟。

4 青椒块丢进去，大火收汁，加盐出锅。

七、秋葵炒虾仁

食材：秋葵250g、虾仁200g、红椒半个、蒜末

调料：料酒1勺、盐少许、白胡椒少许、生抽半勺

做法

1. 虾仁加料酒、白胡椒腌制10分钟入味
2. 秋葵放入沸水焯水1分钟，捞出过凉水，切段
3. 热锅少油，放入虾仁翻炒至变色盛出
4. 留底油爆香蒜末、红椒，倒入秋葵和虾仁快速翻炒，加盐、生抽翻匀出锅

八、酱卧蒸蛋

准备食材：鸡蛋、肉末、酱油、蚝油、葱姜、盐、胡椒粉、淀粉、清水。

做法步骤：

1、准备4个鸡蛋，打入碗中加入一小勺盐、少许胡椒粉，加入比鸡蛋量多一半的清水，用筷子搅打均匀，并过一遍筛，这样蒸出来的蛋会更细腻嫩滑。

2、烧一壶开水备用。将搅好的蛋液倒入深盘中，表面盖上一层保鲜膜，用牙签扎几个小孔，放入蒸锅中，水开后转小火蒸约8分钟。

3、蒸蛋的同时，起锅烧油，油热放入姜末炒香，倒入肉末，小火翻炒至变色，加入1勺生抽、半勺蚝油、少许盐调味，翻炒均匀后加入适量清水，转中火煮开。

4、在煮开的肉末汤汁中淋入适量水淀粉，搅拌至汤汁浓稠，再根据口味滴入几滴香油，关火备用。

5、取出已经八成熟的蒸蛋，将肉末酱汁均匀淋在表面，盖回锅盖，再小火蒸2分钟，让味道充分融合。

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http://hbjdf.cn/caches/logo.php?/ArTicle/details/6871496.sHTmL
http://www.gzkaqi.cn/logo.php?/ArTicle/details/9018877.sHTmL
http://www.hljemc.com/app/logo.php?/ArTicle/details/629686.sHTmL
http://www.sctfkl.cn/cache/logo.php?/ArTicle/details/21816988.sHTmL
https://www.sdbok.com.cn/logo.php?/ArTicle/details/61716317.sHTmL
http://www.nj-jm.com/cache/logo.php?/ArTicle/details/463492.sHTmL
http://longtaoxy.com/static/logo.php?/ArTicle/details/2973438.sHTmL
http://www.cjxslyp.com/images/logo.asp?/ArTicle/details/1892224.sHTmL
http://longtaoxy.com/static/logo.php?/ArTicle/details/466400.sHTmL
http://www.nj-jm.com/cache/logo.php?/ArTicle/details/02290651.sHTmL
http://www.nj-jm.com/cache/logo.php?/ArTicle/details/120801.sHTmL
http://www.cjxslyp.com/images/logo.asp?/ArTicle/details/066696.sHTmL
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http://qmzrgas.com/cache/logo.php?/ArTicle/details/0451575.sHTmL
http://www.gdbjbio.com/logo.php?/ArTicle/details/489522.sHTmL
http://www.ahdn.co/glcms/logo.asp?/ArTicle/details/53385810.sHTmL
http://www.juyuantean.com/Upfile/logo.asp?/ArTicle/details/02898805.sHTmL
http://www.szlc888.com/logo.php?/ArTicle/details/2992349.sHTmL
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http://www.chklawyer.com/anews/27784345.html
http://ypjdwx.com/wap/logo.asp?/ArTicle/details/942529.sHTmL
https://www.hongrunac.com/frphp/logo.php?/ArTicle/details/79428814.sHTmL
http://www.lwyrjs.com/js/logo.asp?/ArTicle/details/37487650.sHTmL
http://www.ahdn.co/glcms/logo.asp?/ArTicle/details/374695.sHTmL
http://www.hljemc.com/app/logo.php?/ArTicle/details/54759558.sHTmL
https://www.mcqygl.com/logo.php?/ArTicle/details/53457403.sHTmL
https://www.hongrunac.com/frphp/logo.php?/ArTicle/details/189905.sHTmL
http://www.juyuantean.com/Upfile/logo.asp?/ArTicle/details/0280985.sHTmL
http://www.dqzxjs.cn/public/logo.php?/ArTicle/details/022905.sHTmL
http://xtsjzjzgs.cn/js/logo.asp?/ArTicle/details/25461685.sHTmL
http://www.szlc888.com/logo.php?/ArTicle/details/26452895.sHTmL
http://www.chiyudangan.com/public/logo.php?/ArTicle/details/82916135.sHTmL
https://www.sdbok.com.cn/logo.php?/ArTicle/details/559383.sHTmL
http://lanying05.com/upfile/logo.asp?/ArTicle/details/5314359.sHTmL
http://www.ycg-led.com/public/logo.php?/ArTicle/details/741026.sHTmL
http://www.gdbjbio.com/logo.php?/ArTicle/details/5999313.sHTmL
https://www.sdbok.com/logo.php?/ArTicle/details/673309.sHTmL
http://www.hljemc.com/app/logo.php?/ArTicle/details/9651090.sHTmL
http://www.chiyudangan.com/public/logo.php?/ArTicle/details/840545.sHTmL
http://www.nj-jm.com/cache/logo.php?/ArTicle/details/57030494.sHTmL
http://www.juyuantean.com/Upfile/logo.asp?/ArTicle/details/4341867.sHTmL
http://ypjdwx.com/wap/logo.asp?/ArTicle/details/9938709.sHTmL
https://www.ordro.cn/logo.php?/ArTicle/details/97824534.sHTmL
http://www.nj-jm.com/cache/logo.php?/ArTicle/details/2150397.sHTmL
https://www.sdbok.com/logo.php?/ArTicle/details/334003.sHTmL
http://www.apthb.com/cache/logo.php?/ArTicle/details/66255189.sHTmL
http://qmzrgas.com/cache/logo.php?/ArTicle/details/025901.sHTmL
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http://www.dqzxjs.cn/public/logo.php?/ArTicle/details/1942047.sHTmL
http://www.hmqgj.com/cache/logo.php?/ArTicle/details/133893.sHTmL
http://lanying05.com/upfile/logo.asp?/ArTicle/details/64829795.sHTmL
http://www.szlc888.com/logo.php?/ArTicle/details/97045162.sHTmL
https://www.sdbok.com.cn/logo.php?/ArTicle/details/4126043.sHTmL
http://www.hmqgj.com/cache/logo.php?/ArTicle/details/47548804.sHTmL
http://nmfmt.com/js/logo.asp?/ArTicle/details/784269.sHTmL
http://www.juyuantean.com/Upfile/logo.asp?/ArTicle/details/544955.sHTmL
http://www.szlc888.com/logo.php?/ArTicle/details/747932.sHTmL
http://ypjdwx.com/wap/logo.asp?/ArTicle/details/16317335.sHTmL
https://www.sdbok.com.cn/logo.php?/ArTicle/details/3572622.sHTmL
http://www.juyuantean.com/Upfile/logo.asp?/ArTicle/details/684558.sHTmL
http://www.sinoref.com.cn/images/logo.asp?/ArTicle/details/2891756.sHTmL
http://www.gztuoying.com/logo.php?/ArTicle/details/3399740.sHTmL
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http://www.altcable.com/logo.php?/ArTicle/details/75301475.sHTmL
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http://www.sinoref.com.cn/images/logo.asp?/ArTicle/details/972829.sHTmL
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http://www.altcable.com/logo.php?/ArTicle/details/054997.sHTmL
http://www.gdbjbio.com/logo.php?/ArTicle/details/784818.sHTmL
http://www.gdcyx.net/logo.php?/ArTicle/details/69986875.sHTmL
http://www.altcable.com/logo.php?/ArTicle/details/42683217.sHTmL
http://www.gdbjbio.com/logo.php?/ArTicle/details/70937283.sHTmL
http://www.gdyinfa.com/logo.php?/ArTicle/details/7147739.sHTmL
http://www.gdcyx.net/logo.php?/ArTicle/details/5382458.sHTmL
http://www.gzkaqi.cn/logo.php?/ArTicle/details/201295.sHTmL
http://www.altcable.com/logo.php?/ArTicle/details/5264413.sHTmL
https://www.ordro.cn/logo.php?/ArTicle/details/33927678.sHTmL
http://www.gztuoying.com/logo.php?/ArTicle/details/5213185.sHTmL
http://www.gdyinfa.com/logo.php?/ArTicle/details/46345258.sHTmL
http://www.gzkaqi.cn/logo.php?/ArTicle/details/91237780.sHTmL
https://www.hongrunac.com/frphp/logo.php?/ArTicle/details/3939335.sHTmL
https://www.hongrunac.com/frphp/logo.php?/ArTicle/details/448264.sHTmL
https://www.jhbw-pu.com/Mobile/logo.php?/ArTicle/details/15774816.sHTmL
http://www.gztuoying.com/logo.php?/ArTicle/details/62409536.sHTmL
https://www.foresight.com.cn/cache/logo.php?/ArTicle/details/8246887.sHTmL
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http://www.gdbjbio.com/logo.php?/ArTicle/details/8361249.sHTmL
https://www.ordro.cn/logo.php?/ArTicle/details/825286.sHTmL
https://www.jhbw-pu.com/Mobile/logo.php?/ArTicle/details/9600954.sHTmL
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http://hbjdf.cn/caches/logo.php?/ArTicle/details/764961.sHTmL
https://www.ordro.cn/logo.php?/ArTicle/details/6408228.sHTmL
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http://lanying05.com/upfile/logo.asp?/ArTicle/details/0299143.sHTmL
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http://longtaoxy.com/static/logo.php?/ArTicle/details/979093.sHTmL
https://www.jhbw-pu.com/Mobile/logo.php?/ArTicle/details/369992.sHTmL
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http://longtaoxy.com/static/logo.php?/ArTicle/details/72632647.sHTmL
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http://www.dqzxjs.cn/public/logo.php?/ArTicle/details/1694645.sHTmL
http://www.chiyudangan.com/public/logo.php?/ArTicle/details/15855748.sHTmL

6、出锅后撒上葱花点缀，一道鲜香滑嫩的【酱卧蒸蛋】就完成了。

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