寒露到霜降这半个月，是秋天最后的调养窗口。 这8道高蛋白家常菜

寒露到霜降这半个月，气温降得快，空气也偏燥，正是秋天最后的调养窗口。饮食上适合温润平补、健脾养胃，少生冷、少油腻，多补充优质蛋白。下面8道高蛋白家常菜，食材家常，做法也清楚，照着做就能上桌。

一、糖醋藕片

食材：莲藕2节、白芝麻、葱花、糖醋汁（生抽2勺、陈醋3勺、白糖1勺、淀粉半勺、清水半碗）

做法：

1. 莲藕去皮切薄片，清水浸泡去除淀粉，防止发黑
2. 烧开水焯烫藕片1分钟，捞出过凉水，保持脆感
3. 锅中倒入调好的糖醋汁，小火熬至浓稠
4. 下入藕片快速翻炒均匀，撒葱花、白芝麻即可

二、瓜丝鸡蛋饼

所需食材：新鲜瓜半个（约300克）、鸡蛋三个、面粉100克、小葱三根、食盐适量、五香粉少许、清水适量、食用油适量。

步骤：

1. 将瓜洗净去皮去瓤，用擦丝器擦成细丝，放入大碗中，加入少许食盐拌匀腌制五分钟。
2. 小葱洗净切成葱花，鸡蛋打入碗中搅散备用，面粉过筛后备用。
3. 将腌好的瓜丝挤去多余水分，放入另一个大碗中，加入鸡蛋液和葱花搅拌均匀。
4. 分次加入面粉，边加边搅拌，根据面糊的浓稠度适量添加清水，调成能流动的糊状。
5. 加入食盐和五香粉调味，搅拌均匀后静置五分钟，让面糊充分融合。
6. 平底锅刷一层薄油，开中小火加热，舀一勺面糊倒入锅中，用铲子摊成圆饼状。
7. 煎至底面金黄后翻面，继续煎至另一面金黄熟透，出锅切块即可食用。

三、西葫芦菌菇鸡蛋

食材：西葫芦1根、金针菇一小把、鸡蛋2个、蒜末、少许盐、一点点生抽

做法

1. 西葫芦切片，金针菇切掉根部撕开洗净；鸡蛋打散，放一点点盐搅匀。
2. 不粘锅滴少许油，倒入蛋液，定型后划散，盛出来备用。
3. 同一口锅，放蒜末爆香，下入西葫芦和金针菇，大火翻炒2分钟至变软出水。
4. 倒入炒好的鸡蛋，加少许生抽、盐，快速翻匀30秒就出锅。

四、丝瓜鸡蛋炒虾仁

准备食材: 丝瓜、基围虾、鸡蛋、姜蒜末。

做法步骤:

1、准备好基围虾，然后起锅烧开水，水烧开之后，放入基围虾焯熟，再捞出去除虾线和虾壳备用。

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

3、丝瓜去皮切小块，然后热锅烧油，油热以后，放入姜蒜末爆香，接着倒入丝瓜和虾仁大火翻炒。

4、然后加入适量的食盐和生抽调味提鲜，再继续翻炒至丝瓜断生，接着放入煎好的鸡蛋一起翻炒均匀入味，即可出锅开吃。

五、凉拌黄豆芽

所需食材：黄豆芽400克，胡萝卜半根，香菜两棵，大蒜四瓣，生抽两勺，香醋三勺，香油一勺，盐适量，辣椒油一勺，白芝麻少许。

步骤：

1. 黄豆芽摘去根部，用清水反复冲洗干净，沥干水分备用。胡萝卜去皮切成细丝，香菜洗净切成长段，大蒜剁成蒜末。
2. 锅中烧开水，加入一小勺盐和几滴食用油，放入黄豆芽焯烫两分钟，再放入胡萝卜丝继续焯烫一分钟。
3. 将焯好的黄豆芽和胡萝卜丝迅速捞出，放入提前准备好的凉白开中过凉，保持脆嫩口感。
4. 过凉后捞出沥干水分，放入大碗中，加入蒜末、香菜段。
5. 取一个小碗，调入生抽、香醋、香油、盐和辣椒油，搅拌均匀成料汁。
6. 将料汁倒入大碗中，用筷子充分翻拌均匀，让每一根豆芽都裹上味道。
7. 装盘后撒上白芝麻，静置五分钟入味即可食用。

六、冬瓜口蘑汤

食材：冬瓜400克、口蘑6颗、生姜2片、葱花、食盐、食用油、白胡椒粉少许

做法：

1. 冬瓜洗净保留外皮切成方块；口蘑切薄片，生姜切丝。
2. 锅里放少量油，下入姜丝、口蘑小火翻炒，炒出鲜香味。
3. 倒入足量清水，放入冬瓜，大火烧开转中小火炖煮15分钟，煮到冬瓜通透变软。
4. 加入食盐、白胡椒粉调味，撒上葱花即可出锅。

七、虾仁蒸蛋

食材：鸡蛋2个、虾仁80克、温水、盐、生抽、香油、葱花。

做法：

鸡蛋打散，加少许盐。

加入约为蛋液1.5倍的温水，搅匀后过筛，倒入蒸碗。

水开后上锅蒸8分钟，待蛋液表面微微凝固。

放入虾仁，再继续蒸3分钟。

出锅淋少许生抽和香油，撒葱花即可。

八、萝卜炖牛肉

食材：牛腩500克、白萝卜1根、姜片、八角、桂皮、生抽、老抽、料酒、盐、食用油。

做法：

牛腩切块，冷水下锅焯水，捞出冲洗。

锅里放油，下姜片、八角、桂皮炒香。

放入牛肉翻炒，加1勺料酒、1勺生抽、半勺老抽。

倒入没过牛肉的热水，大火烧开后转小火炖50分钟。

白萝卜去皮切块，放入锅中继续炖20分钟。

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