鸡汤想喝得清爽又有味，莲藕和胡萝卜一起炖，肉菜都别剩下

一锅好喝的家常鸡汤，不一定要放很多滋补材料。带骨鸡腿、莲藕和胡萝卜就能炖出层次分明的味道。鸡肉带来鲜味，莲藕增加粉糯或清脆的口感，胡萝卜则给汤里添一点自然甜味。
这道菜适合周末做，也适合提前准备好食材，工作日用普通汤锅慢慢炖。想喝清爽一些，就先去掉明显的鸡皮和肥油，保持小火微沸，不必追求汤色越白越好。
食材准备
三人份准备带骨鸡腿五百克，莲藕三百克，胡萝卜一百五十克，生姜十五克，小葱两根，清水约一千三百毫升，食盐三克左右。
买莲藕时可以询问摊主哪一种适合炖汤。不同品种和成熟度会影响粉糯程度，不必只按孔数判断。喜欢清脆口感，可以把莲藕稍晚一些下锅；喜欢软糯口感，就让它与鸡肉一起炖。
详细做法
先把鸡腿切成较大的块，挑去碎骨，去掉多余皮脂。切过生鸡肉的刀具和砧板清洁后，再处理蔬菜。莲藕削去薄皮，切成三厘米左右的滚刀块，放进清水中暂时浸着。胡萝卜切成略小的块，生姜切片，小葱打结。
如果希望汤更清，可以把鸡块放入冷水锅，水量以没过鸡块为宜。中火煮至浮沫聚起，撇去浮沫，再捞出鸡块，用温水轻轻清理附着的杂质。焯水主要是为了汤的外观和风味，并不是把鸡肉煮熟的最终步骤。
另起汤锅，放入鸡块、姜片、葱结和清水。大火煮开后转小火，让汤面保持轻微翻动。加入莲藕，盖盖炖三十分钟左右，期间如果出现浮沫或较厚油层，可以用勺子轻轻撇去。
放入胡萝卜，再炖十五到二十分钟。胡萝卜如果一开始就切得很小，久煮后容易碎，所以安排在后半程加入。莲藕块较大或者品种比较耐煮时，可以适当延长时间，以实际软硬程度为准。
炖好前挑出葱结，加入盐，轻轻搅匀，再煮两三分钟。鸡肉最厚处的中心温度应达到七十四摄氏度，测温时避开骨头。不要把炖煮时间当成唯一依据，也不要在鸡肉尚未熟透时先盛给家人吃。
尝过之后再决定是否补水或补盐。水分蒸发过多，可以少量加入热水；如果只是觉得香味偏淡，先试着把鸡肉和莲藕一起吃，不必急着用鸡精或更多盐把汤调得很重。
炖汤容易忽略的细节
全程大火翻滚，会让鸡肉受热更剧烈，汤也容易浑浊。小火慢炖并不是火越小越好，锅里仍需保持稳定的微沸状态。不要把鸡块切得过碎，否则骨渣和散开的肉纤维都会影响口感。
这锅汤不需要再放油。若买来的鸡腿带皮较多，炖好后汤面出现油层属于正常现象，按口味撇去一部分即可。不要把油层厚、颜色白当作营养更丰富的依据。
营养价值
鸡肉提供蛋白质，带皮与去皮的脂肪含量会有明显差别。炖煮之后，鸡肉仍然保留着相当一部分营养，所以喝汤时也应吃肉，不能把一碗汤当作一份鸡肉的替代品。
莲藕同时含有淀粉和膳食纤维，吃了较多莲藕，可以相应少盛一点主食。胡萝卜中的类胡萝卜素包括能够在体内转化为维生素Ａ的成分，搭配含有适量脂肪的食物有助于吸收，但不必为此额外多加油。
汤里的盐会随着汤一起被喝下去，清淡调味尤其重要。它适合作为日常肉菜搭配，没有必要赋予补血、排毒或提高免疫力之类的保证。
上桌搭配
每人盛一些鸡肉、莲藕和胡萝卜，配一小碗米饭，再加一份清炒时蔬。食材齐全，比单纯多喝几碗汤更实在。一次吃不完时，尽早分装冷藏，下次按需要取出并彻底加热。
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