孩子挑食不长个？多做这8道高锌菜，营养胃口大开，长高不费力|排骨|牛腩|美味菜肴|肥肠|豆腐|高锌菜|鸡腿

孩子挑食不爱吃饭，个头也不见长，这可愁坏了不少家长。锌对于孩子的生长发育至关重要，多给孩子吃富含锌的菜，既能提高食欲，又有助于长高。下面就为大家详细介绍8道高锌菜的做法。

一、萝卜炖牛腩

食材准备：萝卜、牛腩、干辣椒、姜蒜、小米辣、青椒、辣椒粉、冰糖

做法步骤：

1、牛腩洗干净切好冷水下锅，加入料酒焯水后捞出备用；

2、起锅烧油，油热下姜片爆香，放入牛腩炒干水分，再放入干辣椒、花椒、八角、香叶、桂皮；

3、加入生抽、酱油、冰糖，倒入开水没过牛腩，高压锅上汽后，中小火压20分钟；

4、锅中放蒜、小米椒、辣椒粉炒香，倒入萝卜，加入盐、生抽，倒入牛腩和汤汁，大火收汁；

5、出锅放入青椒、鸡精即可。

二、肉末豆腐

食材准备：嫩豆腐一块（切小方块）、猪肉末100克、郫县豆瓣酱一勺（剁碎）、姜蒜末、水淀粉半碗、花椒粉一小勺、葱花。

制作过程：

1. 豆腐焯水去豆腥：水开后加一勺盐，放入豆腐块煮2分钟，捞出泡在温水里。这样豆腐不易碎，口感更嫩。

2. 炒出红油：锅中多倒些油，下肉末炒到变色出油，加入豆瓣酱和姜蒜末，小火慢炒出红油。这步一定要炒透，否则有生豆瓣味。

3. 烧入味：倒入一碗水烧开，轻轻滑入豆腐，小火煮3分钟，中间别用锅铲乱翻，轻轻晃动锅子就好。

4. 勾芡撒花椒粉：分两次淋入水淀粉勾芡，每次都要等汤汁浓稠再淋第二次。出锅后撒上花椒粉和葱花，麻、辣、鲜、嫩，拌饭能吃三碗！

三、豆豉蒸排骨

食材准备：排骨400克（斩小块），豆豉1大勺（剁碎），蒜末2勺，姜末1勺，红椒碎少许（可选）。腌料：生抽1勺，蚝油1勺，料酒1勺，白糖半勺，白胡椒粉1小勺，淀粉1勺，油1勺。

制作过程：

1. 排骨处理（同土豆蒸排骨）：用面粉和水抓洗排骨，冲净沥干。

2. 炒豆豉蒜蓉：锅里放少许油，小火将剁碎的豆豉和蒜末炒香。这个步骤是激发香味的关键，比直接生拌香十倍。

3. 腌制：把炒好的豆豉蒜茸连同热油一起浇到排骨上，再加入姜末、红椒碎、生抽、蚝油、料酒、糖、白胡椒粉，抓匀。最后加入淀粉抓匀，淋一勺油封住。腌制20分钟。

4. 上锅蒸：把排骨平铺在深盘里（不要堆叠）。水开后上锅，中大火蒸20-25分钟。

5. 出锅：撒上葱花。这道菜豉香浓郁，排骨嫩滑多汁，蒸出来的汤拌饭更是一绝。

四、照烧鸡腿

准备食材：鸡腿、洋葱、生姜、蒜、酱油、料酒、味淋、白芝麻、白糖。

做法步骤：

1、准备两只鸡腿，去骨后在鸡皮上均匀划几刀，方便入味。鸡腿洗净后控干水分，放入碗中，加入1勺生抽、1勺料酒、1勺味淋、少许白糖，抓匀后腌制15分钟。

2、准备半个洋葱切成丝，几片生姜切片，2瓣大蒜切末备用。

3、起锅烧油，油热后将鸡腿皮朝下放入锅中，小火煎至鸡皮金黄微微焦脆，再翻面煎熟。煎好后先将鸡腿盛出备用，锅中留底油。

4、放入姜片、蒜末、洋葱丝，小火炒出香味，加入2勺生抽、1勺料酒、2勺味淋、1勺白糖，再倒入少量清水，搅拌均匀煮开。

5、将鸡腿放回锅中，小火收汁，不断翻动让鸡腿均匀裹上照烧汁，直到汁液浓稠、鸡腿表面呈现诱人的酱色即可关火。

6、将鸡腿切成均匀的块，摆盘淋上锅中的照烧汁，撒上适量白芝麻，就可以上桌享用。

五、溜肥肠

准备食材：熟肥肠、青椒、红椒、葱姜蒜、淀粉。

做法步骤：

1、准备一斤熟肥肠，改刀切成小段。准备一个青椒、一个红椒，去籽后切成菱形块。再准备一些葱段、姜片、蒜片备用。

2、调一个料汁：碗中放入1勺生抽、半勺老抽、1勺蚝油、1勺香醋、少许白糖、1勺淀粉，再倒入半碗清水，搅拌均匀备用。

3、起锅烧水，水开后放入肥肠，淋入少许料酒，焯烫30秒去除异味，捞出控干水分。

4、起锅烧油，油热放入葱姜蒜，小火爆炒出香味。放入肥肠，开大火快速翻炒，炒出肥肠里的油脂和焦香味。

5、放入青红椒块，翻炒至断生，淋入调好的料汁，大火翻炒均匀，等汤汁浓稠后即可出锅。

六、青椒炒鸡胸肉丝

主料：

鸡胸肉300克、青椒4根

辅料：蒜末

调料：

生抽2勺、料酒1勺、少许盐、黑胡椒粉、淀粉1勺、蚝油1勺、食用油

1. 鸡胸肉逆着纹理切成细丝，这样炒出来不会发柴。
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2. 鸡丝里加生抽、料酒、少许盐、黑胡椒粉和淀粉，抓匀腌制十分钟。

3. 青椒去掉籽，切成细丝，蒜末备好。

4. 锅里少倒一点油，下入腌好的鸡丝，小火炒到变色断生。

5. 放入蒜末炒出香味，再倒入青椒丝，开大火快速翻炒。

6. 加少许生抽和蚝油，翻拌均匀就能装盘。

七、排骨玉米莲藕汤

准备食材：排骨、玉米、莲藕、姜、葱、枸杞、盐。

做法步骤：
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