立冬后，无论多忙，建议多吃这8道菜，营养全面，吃起来很舒坦

立冬寒气渐生，饮食不用大补猛补，家常清淡、温润适口的饭菜最养人。这8道菜做法简单，营养均衡，暖胃舒服，老少都适合，再忙也可以安排上。

一、山药炒木耳

食材：脆山药 1 根、干木耳 1 小把、胡萝卜半根、蒜片、盐、少许蚝油

做法：

1. 木耳冷水泡 2 小时，剪掉硬蒂，撕成小朵；
2. 戴好手套削山药，斜切成片，立刻泡入加白醋的清水，防止氧化发黑；
3. 水烧开，山药、木耳分别焯水，山药煮至半透明捞出；
4. 蒜片爆香，先下山药翻炒，再加木耳、胡萝卜大火快炒，加盐、蚝油调味出锅。

关键一步：木耳浸泡不超 4 小时；山药全程戴手套，醋水浸泡护色。

二、白菜粉条腐竹烧豆腐

食材

白菜、红薯粉条、干腐竹、嫩豆腐、葱姜、生抽、食盐

家常做法

1. 粉条、腐竹用温水提前泡软，腐竹切段、粉条剪短；豆腐切方块；白菜帮、菜叶分开切好。
2. 热锅烧油，葱姜爆香，先下入白菜帮翻炒至微微变软。
3. 加入白菜叶、豆腐、腐竹，倒入少许开水，盖盖焖煮5分钟。
4. 放入粉条，加生抽、食盐调味，小火焖煮3分钟，食材入味即可关火。

三、素烧萝卜

食材：

白萝卜1根，干香菇10朵，八角1颗，香葱1份，姜2片，大米一小把

做法:

香菇清洗干净，用清水浸泡30分钟（干香菇比新鲜香菇更鲜美）

白萝卜削皮，切5毫米薄片备用

起锅倒油，油热放入姜片煸炒，再倒入白萝卜煸炒，倒入干香菇和香菇水，加一把大米（去除萝卜辛辣）

放入一颗八角，一勺生抽，适量盐，开锅后炖煮15分钟，出锅后撒上香葱碎。

四、茼蒿炒菌菇

食材

茼蒿、香菇、蟹味菇、白玉菇、蒜末、生抽、食盐、食用油

做法

1. 所有菌菇去根洗净，开水下锅焯烫1分钟，捞出沥干去腥；茼蒿洗净切段备用。
2. 热锅少许油，下入蒜末小火炒出香味。
3. 倒入焯好的菌菇，中火翻炒2分钟，炒出菌菇本身的鲜味儿。
4. 放入茼蒿，开大火快速翻炒至变软变色。
5. 加少许生抽、食盐调味，翻拌均匀即可关火出锅。

五、肉末青椒

食材：青椒6个、猪肉末1大块、鸡蛋1个、生抽2大勺、老抽1小勺、白糖1小勺、蚝油:适量、盐适量、胡椒粉少许、食用油适量、水淀粉适量

做法：

1、青椒洗净，表面水分擦干，去掉顶部，保留底部。

2、在猪肉末中加入1大勺生抽、1小勺白糖、少许盐、少许胡椒粉、1个鸡蛋。用筷子将肉馅搅拌均匀，顺时针搅拌，直至肉馅上劲，变得有黏性。

3、将调好的肉馅塞入青椒中，全部塞满后，把青椒切段，两头裹点淀粉。

4、锅中加入适量的食用油，油温五成热时，放入填好肉馅的青椒，中火将青椒两面煎至表面微黄。

5、大半碗清水适量生抽，蚝油，白砂糖，一点点盐，搅拌均匀，倒在青椒上，大约没过青椒的一半。

6、大火烧开后，转中小火焖煮10分钟。用少量水淀粉勾芡，使汤汁略微浓稠。汤汁收至合适浓度后关火，出锅。

六、酸菜炖牛肋骨

食材：

牛肋骨一斤、酸菜半棵、生姜3片、大葱一段、八角1颗、花椒一小撮、料酒1勺、盐少许、食用油适量。

做法：

牛肋骨先剁成块，冷水下锅加上姜片和一勺料酒，大火煮开后把浮沫撇干净，捞出来用温水冲冲干净。

酸菜切成细丝，帮和叶要分开放，再泡上十分钟，捞出来把水分挤干；锅里倒一点油，把酸菜帮先倒进去翻炒出香味，再把酸菜叶倒进去，一起翻炒几下，然后盛出来放在旁边。

锅里重新倒一点油，把姜片、葱段、八角、花椒放进去煸出香味，接着把牛肋骨倒进去翻炒，炒到表面微微焦黄了，再倒入 开水 没过牛肋骨。

大火烧开后转成小火炖上四十分钟，炖牛肋骨一定得用开水，冷水一激肉就会变紧，怎么都炖不烂了。

四十分钟后，把炒好的酸菜放进去，接着继续炖上二十分钟，炖到牛肋骨脱骨、酸菜软烂了，最后加一点盐调个味就行了。

七、香辣焖煎豆腐

食材准备

嫩豆腐1块、蒜末、青椒碎、辣椒面

调味：生抽、蚝油、盐、胡椒粉、味精、淀粉水

【详细做法】

1. 热锅凉油，锅底薄薄撒一层盐，豆腐条下锅，单面煎至金黄定型。
2. 放入蒜末、辣椒面、青椒碎，淋入生抽激出香味。
3. 加一勺蚝油，拌匀调味。
4. 倒入一小碗清水，盖上锅盖焖煮3分钟，让豆腐吸满汤汁。
5. 淋入调好的淀粉水，小火勾芡，汤汁慢慢收稠。
6. 最后放青椒碎、胡椒粉、少许味精，翻匀就可以出锅。

八、胡萝卜炒木耳

食材：胡萝卜、干木耳、蒜末、盐、少许蚝油

做法

1. 木耳提前泡发撕小朵，焯水30秒；胡萝卜切片。

2. 热油爆香蒜末，下入胡萝卜翻炒至微微变软。

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http://taiansenmu.com/anews/74939406.html
http://takc.cn/anews/92212638.html
http://thshjy.com/anews/82781237.html

3. 倒入木耳，加盐和蚝油，大火炒匀出锅。

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http://www.sdlzbs.com/anews/01403146.html
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http://www.tsvc.com.cn/anews/79213450.html
http://www.ydhgkj.com/anews/55195443.html
http://xmequipment.com/anews/36795362.html

立冬饮食小结:立冬讲究温润养生，不用追求名贵食材。这8道家常菜荤素搭配，暖而不燥，营养均衡，轮换着吃，肠胃舒服，身体舒坦，安稳过冬。