锌是孩子长高隐形帮手，猛涨期多吃8道高锌菜，个头悄悄往上窜

很多家长只知道补钙长高，却忽略了锌元素！锌是孩子长高的隐形帮手，助力食欲、促进生长发育。孩子挑食不爱吃饭，生长缓慢，不妨多安排这8道高锌家常菜，食材家常，做法简单，鲜香适口，孩子爱吃，个头悄悄往上窜！

一、番茄蒸鸡翅

准备食材：

番茄，鸡中翅，姜丝，葱段，葱花。

做法步骤：

1、鸡中翅清洗干净，用剪刀对半剪开，再放入姜丝、葱段、酱油、淀粉和食用油，抓拌均匀腌制二十分钟。

2、番茄撒上食盐搓洗干净表面，洗净后切成小块，摆放在蒸碗中，再摆上腌制好的鸡中翅，水开上锅蒸四十分钟。

3、番茄鸡中翅蒸熟后，取出来撒上葱花点缀即可端上桌开吃。

二、土豆火腿片

准备食材：土豆、火腿片、青椒、洋葱、葱蒜、食用油、盐、生抽、蚝油、胡椒粉。

做法步骤：

1、准备两个中等大小的土豆，去皮洗净后切成均匀的薄片，放入清水中浸泡5分钟，去除多余淀粉，然后捞出沥干水分。准备适量火腿片，改刀切成与土豆片相仿的小片备用。

2、准备一个青椒洗净去蒂去籽，切成菱形片；半个洋葱去皮切丝；葱切葱花，蒜切片，全部备用。

3、起锅烧少许油，油热放入火腿片，小火煎至两面微微焦香，边缘微卷时盛出备用。

4、锅中留底油，放入葱花、蒜片、小火炒香，然后下洋葱丝和青椒片，翻炒至微微变软。

5、放入土豆片，大火翻炒1分钟，加入1勺盐、半勺胡椒粉，淋入1勺生抽、半勺蚝油，继续翻炒均匀。

6、倒入刚才煎好的火腿片，与土豆片和青椒充分翻拌，盖上锅盖，小火焖1-2分钟，让土豆全熟且入味。

7、揭盖大火收汁，翻匀即可出锅装盘，这道鲜香软糯的【土豆火腿片】就完成了。

三、香煎土豆肉沫饼

食材：

土豆2个，猪肉沫120克，葱花，生抽1勺，少许盐、白胡椒粉

做法：

1. 土豆去皮蒸熟，压成细腻土豆泥。
2. 土豆泥中加入肉沫、生抽、盐、白胡椒粉、葱花，充分拌匀。
3. 手上抹少许油，取一团馅料压成小圆饼。
4. 平底锅刷油，放入土豆饼，中小火慢煎至两面金黄即可。

四、莲藕山药茯苓粥

食材

莲藕100克、铁棍山药150克、茯苓15克、大米100克、清水适量

制作过程

1. 大米淘洗干净提前浸泡20分钟；茯苓洗净备用。
2. 山药去皮切小块、莲藕切小丁，全部泡入清水防止氧化。
3. 锅中加水烧开，下入大米和茯苓，中小火熬煮20分钟。
4. 放入莲藕丁、山药丁，继续慢熬20分钟，期间不停搅拌防止糊底。
5. 熬至粥体浓稠、山药莲藕软糯即可关火，焖5分钟口感更佳。

五、菠菜拌花生

所需食材：菠菜400克，生花生米150克，蒜末2勺，香醋2勺，生抽1勺，香油1勺，盐和糖各少许。

步骤：

1. 花生米放入冷锅冷油中，小火慢慢炸至酥脆，捞出沥油晾凉。
2. 菠菜择洗干净，切成长段，根部较老部分可单独切开。
3. 锅中烧开水，加少许盐和油，先下菠菜根烫10秒，再下叶子烫30秒。
4. 捞出菠菜立即过凉水，挤干水分，放入大碗中。
5. 将炸好的花生米、蒜末加入菠菜碗中。
6. 取小碗，调入香醋、生抽、香油、盐和糖，搅拌均匀成料汁。
7. 将料汁淋入菠菜花生中，拌匀后静置5分钟入味即可。

六、牡蛎煎蛋

食材：鲜牡蛎肉150g、鸡蛋3个、葱花、少许盐、白胡椒粉

详细做法

1. 牡蛎肉洗净，加少许盐抓洗，沥干水分，撒一点点白胡椒粉去腥。

2. 鸡蛋打入碗中，加少许盐打散，放入牡蛎肉、葱花拌匀。

3. 平底锅少油，倒入蛋液中小火慢煎。

4. 煎至两面金黄定型，切块即可出锅。

七、香菇滑鸡片

食材：鸡胸肉200g、鲜香菇6朵、青椒半个、姜蒜、淀粉、生抽、盐

详细做法

1. 鸡胸肉切薄片，加生抽、淀粉、少许食用油抓匀，腌制10分钟锁水。香菇切片。

2. 热锅少油，鸡肉滑炒至变色盛出备用。

3. 底油爆香姜蒜，放入香菇炒出鲜汁。

4. 倒回鸡肉、青椒，加盐大火翻匀出锅。

八、虾仁蒸蛋

食材：鸡蛋2个、鲜虾仁6-8只、温水、少许盐、生抽、葱花

详细做法

1. 鸡蛋加少许盐打散，加入1.5倍温水搅匀，过筛去除浮沫。

2. 盖上保鲜膜扎小孔，水开上锅小火蒸8分钟。

3. 放入虾仁继续蒸3分钟。

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4. 出锅淋几滴生抽，撒葱花。

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孩子长高，补锌不能少！锌能打开胃口，帮助营养吸收。这8道高锌家常菜，荤素搭配，味道鲜美，做法简单。日常轮换做给孩子吃，吃得香吸收好，抓住生长猛涨期，个头悄悄往上窜！