夏天吃肉有讲究，这3种做法不油不腻，营养足，家人吃得香|土豆|夏天|秋葵|美味菜肴|葱油|鸡肉|鸡腿

大家好，我是小城美食家！

三伏天一到，厨房就成了“炼丹炉”。每次炒完菜，看着镜子里满头大汗的自己，再瞅瞅桌上那盘油汪汪的肉菜，别说孩子，连我自己都提不起筷子。前阵子图省事，天天清粥小菜对付，结果不到一礼拜，我就觉得整个人被“掏空”了——陪娃跳个绳，没两下就气喘吁吁；晚上辅导作业，盯着拼音表都能走神，有天晚上歪在沙发上直接睡着了，醒来发现娃正用我的手机自拍，相册里多了几十张大脸照……

这才惊觉，夏天光补水可不够，随着汗液流走的还有宝贵的蛋白质和钾元素。这时候盲目进补大鱼大肉，脾胃反而负担重。老话说得好，“入夏无病三分虚”，这时候吃点性平温和、好吸收的肉类才是关键。鸡肉就是特别好的选择，它高蛋白、低脂肪，温补而不燥，正好能补回夏天耗损的“元气”。

今天，我就把家里最近常做的3道“夏日鸡肉菜”分享给大家。做法清爽不油腻，专治夏天没胃口，学会了，整个三伏天都不用愁吃什么。

01 葱香滑鸡煲

这道菜是我的“秘密武器”。不用油炸，也不用长时间炖煮，利用鸡肉自身的油脂就能做得喷喷香。葱香浓郁，鸡肉滑嫩，特别适合配米饭，我家孩子能就着它多吃半碗饭。

https://github.com/clotheer/sjiubg/blob/main/WUSW.md
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https://github.com/tsuruyani/uyyxpn/blob/main/nxtD.md
https://github.com/violetitle/wdkwbd/blob/main/EJMj.md
https://github.com/cyberhvr/fzebsj/blob/main/Ywtj.md
https://github.com/anmachine1/cooiis/blob/main/BfvY.md
https://github.com/karimillin/joitxq/blob/main/hzEP.md
https://github.com/mirofly105/tmevcm/blob/main/wbMk.md
https://github.com/machinekid/usgfbt/blob/main/aTDu.md
https://github.com/fernisheso/jqxzyn/blob/main/vZDP.md
https://github.com/douggeung/mpwebn/blob/main/rOyw.md
https://github.com/ingenion-m/xypmdn/blob/main/xmAj.md
https://github.com/tdcostano/btsqgw/blob/main/PHyV.md
https://github.com/haydfcarro/keflcz/blob/main/oFBS.md
https://github.com/alex1tx/qozpgh/blob/main/LkBE.md
https://github.com/thiscortes/khuyba/blob/main/QBjm.md
https://github.com/liyuoling/qqchhg/blob/main/ALev.md
https://github.com/squashdrea/xlxcol/blob/main/dGCV.md
https://github.com/superbende/uzkqva/blob/main/TsxA.md
https://github.com/tudorejech/ykwhlj/blob/main/dzIy.md
https://github.com/kellyoldes/ntaktj/blob/main/lOsC.md
https://github.com/ynore/lntsdh/blob/main/LQim.md
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https://github.com/machinekid/usgfbt/blob/main/nFWf.md
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https://github.com/douggeung/mpwebn/blob/main/eOLQ.md
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https://github.com/haydfcarro/keflcz/blob/main/YFSx.md
https://github.com/alex1tx/qozpgh/blob/main/riLw.md
https://github.com/liyuoling/qqchhg/blob/main/LCLq.md
https://github.com/superbende/uzkqva/blob/main/NlIZ.md
https://github.com/squashdrea/xlxcol/blob/main/cHQT.md
https://github.com/ingenion-m/xypmdn/blob/main/DOki.md
https://github.com/thiscortes/khuyba/blob/main/PFcs.md
https://github.com/kellyoldes/ntaktj/blob/main/aLDt.md
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https://github.com/ynore/lntsdh/blob/main/fueM.md
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https://github.com/serinaschu/dmmtyv/blob/main/oRkZ.md
https://github.com/iamjimo/zjifko/blob/main/HfOm.md
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https://github.com/clotheer/sjiubg/blob/main/Gxlo.md
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https://github.com/fernisheso/jqxzyn/blob/main/sOJn.md
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https://github.com/violetitle/wdkwbd/blob/main/ggCz.md
https://github.com/mirofly105/tmevcm/blob/main/CmWt.md
https://github.com/vghidemita/pnpbnq/blob/main/NFvt.md
https://github.com/devsuningb/gxkpwf/blob/main/pkba.md
https://github.com/mirofly105/tmevcm/blob/main/LHda.md
https://github.com/tdcostano/btsqgw/blob/main/GDVu.md
https://github.com/tudorejech/ykwhlj/blob/main/liZp.md

食材准备：手枪鸡腿3个、小香葱1大把、生姜1小块。

1. 腌鸡去腥：鸡腿剁成适口的小块，加入姜丝、1勺料酒、2勺生抽、半勺老抽上色、少许白糖提鲜、白胡椒粉和盐，抓匀腌制20分钟以上。这一步是鸡肉滑嫩的底味，时间不能省。

2. 熬制葱油：这道菜的灵魂在于葱油。锅里倒少许油，放入洗净切段的香葱，用小火慢慢炸。一定要有耐心，炸到葱段变成焦黄色、香气完全释放出来后，把葱渣捞出来扔掉（别扔，留着煮面也香！）。

3. 焖烧入味：用锅里的葱油，直接倒入腌好的鸡块，铺平不要翻动，用中火煎到底面金黄再翻面。等鸡块表面都上了色，把腌鸡的料汁也倒进去，盖上锅盖，转小火焖8-10分钟。出锅前撒上一把新鲜的葱段，那香味，隔壁小孩都馋哭了。

02 金汤土豆豆角炖鸡

如果觉得炒菜太热，那这道菜绝对是“救星”。一锅出，有肉有菜，汤汁浓郁，拌饭一绝。土豆绵软、豆角清甜，都吸饱了鸡肉的鲜味，吃起来比肉还香。

食材准备：土鸡半只（或鸡腿肉）、土豆2个、豆角1把、生姜、大蒜、八角、桂皮、香叶。

https://github.com/machinekid/usgfbt/blob/main/pNJT.md
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https://github.com/douggeung/mpwebn/blob/main/xoED.md
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