补锌长高别只盯着钙，这八道家常菜诱人，让挑食娃胃口大开抢着吃

孩子想要长个子，锌可不能忽视！锌能促进食欲、助力发育，很多家长只知道补钙，却忽略补锌。下面这8道高锌家常菜，鲜香入味，做法简单，专门对付挑食的小朋友，换着做，孩子主动吃饭，营养跟上个头蹭蹭长。

一、麻辣香酥鸡翅

【食材】

鸡翅、姜片、料酒、生抽、蚝油、淀粉、花椒、小米辣、葱段

【做法】

1.鸡翅对半切开，放入碗中，加姜片、1勺料酒、1勺生抽、1勺蚝油、1勺淀粉，用手抓匀，腌制半小时。

2.锅中倒入适量的油，，待油温升高后，将鸡翅轻轻放入锅内，，炸至表面呈现金黄色泽时，便将鸡翅捞出。

3.锅中留少许底油，炒香花椒，以及小米辣，接下来倒入炸好的鸡翅，再加入葱段，翻炒均匀即可。

二、香菇红枣蒸鸡

食材：三黄鸡半只、干香菇6朵、红枣4颗、生姜2片

做法

1. 干香菇提前温水泡发，剪去香菇蒂；红枣洗净去核；鸡肉剁成小块。
2. 鸡块、香菇、红枣、姜片一同放入大盘，少许食用油拌匀。
3. 水开上锅，大火蒸35分钟，出锅少量盐调味。

三、芥蓝炒牛肉

准备食材: 芥蓝、牛肉、姜丝、蒜末。

做法步骤:

1、切成薄片的牛肉放入大碗中，接着加入姜片、淀粉、胡椒粉、生抽和花生油抓拌均匀，再腌制十分钟备用。

2、芥蓝摘小段清洗干净，然后热锅烧油，油热以后，放入腌制好的牛肉煸炒滑熟，再盛出备用。

3、另热锅烧油，油热以后，放入蒜末爆香，接着倒入芥蓝大火翻炒，再加入适量的食盐，然后继续翻炒至芥蓝断生。

4、最后倒入炒好的牛肉一起翻炒均匀入味，即可出锅开吃。

四、香煎虾饼

食材：虾仁 250g、鸡蛋 1 个、胡萝卜碎、葱花

调料：盐少许、白胡椒粉、淀粉 2 勺、料酒 1 勺、食用油

做法步骤

虾仁一半剁碎、一半切小丁，保留颗粒感，口感更好。

虾肉加蛋清、料酒、盐、白胡椒粉、淀粉、胡萝卜碎、葱花，顺一个方向搅打上劲。

平底锅倒油，取一勺虾糊团成圆，压扁成饼，中小火煎。

煎至一面金黄定型翻面，两面煎至金黄熟透，外酥里嫩，蘸番茄酱超好吃。

五、铁棍山药炒木耳

食材清单

铁棍山药、干木耳、胡萝卜、青椒、大蒜

调味

食盐、食用油、少许生抽

详细做法

1. 干木耳提前用温水充分泡发，多冲洗几遍洗干净，开水下锅焯水1分钟，捞出沥干水分。
2. 铁棍山药去皮切薄片，放入清水浸泡防氧化；胡萝卜、青椒切薄片，大蒜切末备用。
3. 热锅冷油，下入蒜末爆香，先倒入胡萝卜片翻炒至微微变软。
4. 放入山药、木耳、青椒，全程中火翻炒，不用加水久煮，避免山药软烂糊锅。
5. 最后加少许食盐、几滴生抽提鲜，翻炒均匀入味，即可装盘。

六、豆腐煲

食材：老豆腐 1 块、蒜末、小米辣、葱花

调料：生抽 2 勺、蚝油 1 勺、白糖半勺、少许盐、清水半碗、食用油

做法

1、老豆腐切成厚片，平底锅倒油，油里撒一点点盐防粘，中小火慢煎。

2、煎至一面金黄定型再翻面，两面煎至焦香盛出备用。

3、调酱汁：碗里放入生抽、蚝油、白糖、盐、清水搅匀。底油爆香蒜末小米辣，倒入酱汁煮开。

4、豆腐回锅，小火焖 2 分钟入味，大火收浓汤汁，撒葱花出锅。

七、虾仁滑蛋

食材：鲜虾仁、鸡蛋2个、葱花、少许盐

做法：

①虾仁去虾线洗净，开水焯10秒捞出；鸡蛋加少许盐打散。

②热锅少油，倒入蛋液，半凝固的时候放入虾仁。

③小火轻轻推散，蛋液凝固马上出锅，撒葱花。

八、香菇牛肉粒

食材：牛里脊、干香菇、彩椒、生抽、淀粉、少许盐

做法：

①香菇泡发切小丁；牛肉切粒，加生抽、淀粉、一点点食用油抓匀腌15分钟。

②少油把牛肉粒滑炒至变色盛出。

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小贴士：补锌不是越多越好，轮换着吃；烹饪少盐少调料，尽量清淡。同时保证睡眠、多户外运动，长高效果更好。