洋葱炒牛肉，天生一对，营养师都说好的搭配，可惜很多人都做错了|洋葱炒牛肉|牛腩|白皮|美味菜肴|青蒜

要说家常菜里的黄金搭档，我第一个想到的就是洋葱和牛肉。这一荤一素，一个辛辣一个醇厚，放到一起炒，香味能飘三条街。但你知不知道，它们俩搭在一起，可不光是为了好吃，营养上也是绝配。

我以前只知道洋葱炒牛肉香，后来有次陪朋友去看营养科医生，顺便聊了几句，才知道这对组合背后大有学问。今天就把这些干货分享给你。

为啥说洋葱和牛肉是天生一对？

先说牛肉。牛肉是补铁的好东西，尤其红肉里的血红素铁，吸收率比植物里的铁高得多。贫血、手脚冰凉、脸色发白的人，适当吃点牛肉很有帮助。但牛肉有个小缺点——蛋白质结构比较紧密，消化起来稍微费点劲。

这时候洋葱就登场了。洋葱里含有一种叫"蒜素"的东西，能刺激胃酸分泌，帮助分解蛋白质。换句话说，洋葱就像给牛肉配了个"消化加速器"，让你吃了不胀肚、好吸收。

还有一点更厉害。牛肉富含优质蛋白和锌，洋葱富含硒和槲皮素，这几个东西凑到一起，抗氧化能力翻倍。用大白话说就是：帮你增强免疫力，少生病。

另外，洋葱的辛辣味来自硫化物，这东西不仅能杀菌，还能促进血液循环。牛肉里的B族维生素正好需要良好的循环系统来运输利用。两者搭配，属于互相成就。

可惜很多人都做错了

道理讲完了，说说实操。洋葱炒牛肉这道菜，家家都会做，但大多数人做出来牛肉又老又柴，洋葱要么生辣要么烂糊。其实只要掌握几个关键点，就能做得比饭店还好吃。

第一步：选肉有讲究

炒牛肉最好用牛里脊或者牛腿肉，这两个部位最嫩。如果买不到，牛腩也行，但要逆着纹理切。记住，横切牛羊竖切猪——牛肉一定要顶着纹理切，把纤维切断，不然咬不动。

第二步：腌制不能省

很多人牛肉切好直接下锅，这是大忌。牛肉要想嫩，必须提前腌制。切成薄片后，加一勺生抽、半勺老抽、一勺料酒、一点点小苏打（这是嫩肉的关键，但别超过两克），再打一个蛋清，抓匀了。然后加一勺淀粉继续抓，最后淋一勺食用油锁住水分。腌十五分钟以上。

第三步：洋葱要分开炒

洋葱不要和牛肉一起下锅。先热锅凉油，油温五六成热的时候，下牛肉快速滑炒，变色就盛出来。然后用锅里的底油炒洋葱，中火炒到洋葱变软、微微透明、散发出甜味的时候，再把牛肉倒回去。

第四步：调味要简单

这道菜吃的就是原味，不需要太多调料。盐、一点点黑胡椒粉、少许蚝油，快速翻炒均匀就出锅。出锅前可以淋几滴香油，增香提味。

两个加分项

如果想营养更全面，可以在出锅前撒一把香菜或者青蒜苗，增加维生素和膳食纤维。

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另外，洋葱分紫皮和白皮。紫皮的营养价值更高，槲皮素含量是白皮的两三倍，但口感偏辣，适合炒菜。白皮的水分多、甜度高，适合生吃做沙拉。做洋葱炒牛肉，建议用紫皮洋葱，味道更浓郁。

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https://github.com/browdevelo/tfcepw/blob/main/202606026_lscdBI1VzT.md
https://github.com/usayada/fcdwgi/blob/main/202606026_Z0uho2W0Uy.md
https://github.com/usayada/fcdwgi/blob/main/202606026_dhrBMDxRvP.md
https://github.com/kasperfrie/vpqsdm/blob/main/202606026_BRyZjaKoIm.md
https://github.com/cubansmell/zuwfqs/blob/main/202606026_96XRlPCJ3X.md
https://github.com/skuikster/yumoia/blob/main/202606026_wzdRYImGkE.md
https://github.com/browdevelo/tfcepw/blob/main/202606026_mGkEiCgAe8.md
https://github.com/usayada/fcdwgi/blob/main/202606026_5Z3X1VzTxR.md
https://github.com/skuikster/yumoia/blob/main/202606026_nO5VM6a4Y2.md
https://github.com/crimeable/mrrjab/blob/main/202606026_nD4HicPWGk.md
https://github.com/cubansmell/zuwfqs/blob/main/202606026_xlsccdBI1V.md
https://github.com/usayada/fcdwgi/blob/main/202606026_k8PSaqOVFj.md
https://github.com/browdevelo/tfcepw/blob/main/202606026_qWQELcAH1V.md
https://github.com/skuikster/yumoia/blob/main/202606026_stQ0B2mGkE.md
https://github.com/crimeable/mrrjab/blob/main/202606026_MtwaOVFjDh.md
https://github.com/mariohogan/qqpzkv/blob/main/202606026_jaKnHlFjDh.md
https://github.com/cubansmell/zuwfqs/blob/main/202606026_An4fpgQuOs.md
https://github.com/usayada/fcdwgi/blob/main/202606026_C3nIIJqxhB.md
https://github.com/skuikster/yumoia/blob/main/202606026_8TA4ryiCgA.md
https://github.com/browdevelo/tfcepw/blob/main/202606026_L566elVzTx.md
https://github.com/crimeable/mrrjab/blob/main/202606026_g4LszjDhBf.md
https://github.com/usayada/fcdwgi/blob/main/202606026_1ibPWGkEiC.md
https://github.com/skuikster/yumoia/blob/main/202606026_anE8S6t0kE.md
https://github.com/browdevelo/tfcepw/blob/main/202606026_o8IcndNrLp.md
https://github.com/crimeable/mrrjab/blob/main/202606026_GGHovf9d7b.md
https://github.com/usayada/fcdwgi/blob/main/202606026_8ZwDkrb5Z3.md
https://github.com/cubansmell/zuwfqs/blob/main/202606026_xUYCW9x4oI.md
https://github.com/mariohogan/qqpzkv/blob/main/202606026_60rYzq4Y2W.md
https://github.com/cubansmell/zuwfqs/blob/main/202606026_YVwnX1VzTx.md
https://github.com/crimeable/mrrjab/blob/main/202606026_XoP5TkHO8c.md
https://github.com/browdevelo/tfcepw/blob/main/202606026_Fz0XeOsMqK.md
https://github.com/kasperfrie/vpqsdm/blob/main/202606026_6nh1B2mGkE.md
https://github.com/skuikster/yumoia/blob/main/202606026_b1s5WQDoY2.md
https://github.com/mariohogan/qqpzkv/blob/main/202606026_P60LVM6a4Y.md
https://github.com/browdevelo/tfcepw/blob/main/202606026_Ow3KszjDhB.md
https://github.com/strawle/csstvg/blob/main/202606026_X48mZgQuOs.md
https://github.com/skuikster/yumoia/blob/main/202606026_9UB4sTDhBf.md
https://github.com/progres-sa/gbkmeo/blob/main/202606026_2WWX4BvPNr.md
https://github.com/mariohogan/qqpzkv/blob/main/202606026_J33aeI5CwQ.md
https://github.com/crimeable/mrrjab/blob/main/202606026_yFp0qa4Y2W.md
https://github.com/skuikster/yumoia/blob/main/202606026_HmmnKRBf9d.md
https://github.com/usayada/fcdwgi/blob/main/202606026_XosWJue8c6.md
https://github.com/kasperfrie/vpqsdm/blob/main/202606026_FIwkr8gnX1.md
https://github.com/skuikster/yumoia/blob/main/202606026_cMMNv2mGjD.md
https://github.com/usayada/fcdwgi/blob/main/202606026_GeOSZqOVFj.md
https://github.com/sennacruz/tbkbce/blob/main/202606026_Spaa8FzTxR.md
https://github.com/mariohogan/qqpzkv/blob/main/202606026_ulVzTxRvPN.md
https://github.com/kasperfrie/vpqsdm/blob/main/202606026_fjtDOFzTxR.md
https://github.com/jkbodgroiu/ntmenp/blob/main/202606026_M0Hr2td7b5.md
https://github.com/crimeable/mrrjab/blob/main/202606026_Hli90kEiCg.md
https://github.com/usayada/fcdwgi/blob/main/202606026_GW3eofPtNr.md
https://github.com/sennacruz/tbkbce/blob/main/202606026_N1owghEL5Z.md
https://github.com/cubicss/ifxzik/blob/main/202606026_TXevSZJnHl.md
https://github.com/mariohogan/qqpzkv/blob/main/202606026_8SdUEiCgAe.md
https://github.com/jkbodgroiu/ntmenp/blob/main/202606026_yyV6ngUbLp.md
https://github.com/usayada/fcdwgi/blob/main/202606026_K7FV3AuOsM.md
https://github.com/sennacruz/tbkbce/blob/main/202606026_WJQABBjqa4.md
https://github.com/cubicss/ifxzik/blob/main/202606026_bHfwTaKImG.md
https://github.com/skuikster/yumoia/blob/main/202606026_ISJ0RmW0Uy.md
https://github.com/jkbodgroiu/ntmenp/blob/main/202606026_7sstQXHlFj.md
https://github.com/crimeable/mrrjab/blob/main/202606026_7eiMgK7EyS.md
https://github.com/usayada/fcdwgi/blob/main/202606026_mjA4ryiCgA.md
https://github.com/sennacruz/tbkbce/blob/main/202606026_rQau4vf9d7.md
https://github.com/kasperfrie/vpqsdm/blob/main/202606026_2sZ0rb5Z3X.md
https://github.com/cubicss/ifxzik/blob/main/202606026_aNyf6xhBf9.md
https://github.com/skuikster/yumoia/blob/main/202606026_WjA4ryigAe.md
https://github.com/jkbodgroiu/ntmenp/blob/main/202606026_p2TNAH1VzT.md
https://github.com/crimeable/mrrjab/blob/main/202606026_TNhsiwQuOs.md
https://github.com/rulinno/jdvvxp/blob/main/202606026_5wgAe8ca4Y.md
https://github.com/jkbodgroiu/ntmenp/blob/main/202606026_RVctRYImGk.md
https://github.com/crimeable/mrrjab/blob/main/202606026_TwQNofPtNr.md
https://github.com/usayada/fcdwgi/blob/main/202606026_c677fmW0Uy.md
https://github.com/cubicss/ifxzik/blob/main/202606026_lGGnrUIP9d.md
https://github.com/jkbodgroiu/ntmenp/blob/main/202606026_3ahRvPtNrL.md
https://github.com/crimeable/mrrjab/blob/main/202606026_yElMWN7b5Z.md
https://github.com/rulinno/jdvvxp/blob/main/202606026_AU8v2mGEiC.md
https://github.com/usayada/fcdwgi/blob/main/202606026_SmxHRI2W0U.md
https://github.com/cubicss/ifxzik/blob/main/202606026_vIZAKBvPtN.md
https://github.com/rulinno/jdvvxp/blob/main/202606026_Pz90kEiCgA.md
https://github.com/cubicss/ifxzik/blob/main/202606026_wJ6hOH5Cwu.md
https://github.com/usayada/fcdwgi/blob/main/202606026_ifZu4vf9d7.md
https://github.com/rulinno/jdvvxp/blob/main/202606026_i5qqOVFjDh.md
https://github.com/adampolnig/toyaum/blob/main/202606026_f8cZ0rb5Z3.md
https://github.com/skuikster/yumoia/blob/main/202606026_p6dkUySwQu.md
https://github.com/rulinno/jdvvxp/blob/main/202606026_XUulVzTxRv.md
https://github.com/usayada/fcdwgi/blob/main/202606026_1cMqKoImGk.md
https://github.com/skuikster/yumoia/blob/main/202606026_1C3nHlFjDh.md
https://github.com/skuikster/yumoia/blob/main/202606026_vFPkQK8FzT.md
https://github.com/rulinno/jdvvxp/blob/main/202606026_EyyzWdNrpJ.md
https://github.com/deershape0/vghjbd/blob/main/202606026_daUpzqa4Y2.md
https://github.com/usayada/fcdwgi/blob/main/202606026_yB9ZQAe8c6.md
https://github.com/skuikster/yumoia/blob/main/202606026_evVgXHlFjD.md
https://github.com/usayada/fcdwgi/blob/main/202606026_An5fpgQuOs.md
https://github.com/skuikster/yumoia/blob/main/202606026_KUL5Z3XVzT.md
https://github.com/skuikster/yumoia/blob/main/202606026_9aUoVPCJ3X.md
https://github.com/redfective/eewfhq/blob/main/202606026_6kY9tNrLpI.md
https://github.com/usayada/fcdwgi/blob/main/202606026_vo8mahRvPt.md
https://github.com/diogotaylo/odfhzr/blob/main/202606026_Q7Ulnue8c6.md
https://github.com/progres-sa/gbkmeo/blob/main/202606026_NHaE29tNrL.md
https://github.com/stuart0int/jtcewy/blob/main/202606026_MnARy5pJnH.md
https://github.com/redfective/eewfhq/blob/main/202606026_AyYmD6u1lF.md
https://github.com/usayada/fcdwgi/blob/main/202606026_5ZWwnX1VzT.md
https://github.com/diogotaylo/odfhzr/blob/main/202606026_9n7kYfPtNr.md
https://github.com/progres-sa/gbkmeo/blob/main/202606026_IgwT4E5pJn.md
https://github.com/adampolnig/toyaum/blob/main/202606026_RrlZgQuOsM.md
https://github.com/redfective/eewfhq/blob/main/202606026_YwDkrb53X1.md
https://github.com/skuikster/yumoia/blob/main/202606026_5CwxVcMqKo.md
https://github.com/diogotaylo/odfhzr/blob/main/202606026_NR5tzjDhBf.md
https://github.com/progres-sa/gbkmeo/blob/main/202606026_zWdNrLpnHl.md
https://github.com/sennacruz/tbkbce/blob/main/202606026_L5ael2ZgQu.md
https://github.com/skuikster/yumoia/blob/main/202606026_SCDDlsc6a4.md
https://github.com/jkbodgroiu/ntmenp/blob/main/202606026_Ao7lZgQuOs.md
https://github.com/skonthehub/svnfhz/blob/main/202606026_vc3ue8c6a4.md
https://github.com/redfective/eewfhq/blob/main/202606026_KeLF3AuOsM.md
https://github.com/usayada/fcdwgi/blob/main/202606026_xo2zPG0UyS.md
https://github.com/sennacruz/tbkbce/blob/main/202606026_ael2ahRvPt.md
https://github.com/progres-sa/gbkmeo/blob/main/202606026_81Lznue8c6.md
https://github.com/skuikster/yumoia/blob/main/202606026_ObZzqa4Y2W.md
https://github.com/stuart0int/jtcewy/blob/main/202606026_82MWN7b5Z3.md
https://github.com/jkbodgroiu/ntmenp/blob/main/202606026_KHicwaNUEi.md