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

三伏天做饭热到虚脱？别再只吃清粥小菜，夏日消耗大，身体需要温和补充蛋白质。鸡肉高蛋白、低脂肪，是夏天的“元气补给站”。推荐三道清爽鸡肉菜，做法简单不油腻，专治没胃口，让全家整个夏天吃得舒坦又健康。

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。

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。

做法步骤：

1. 焯水去腥：鸡肉冷水下锅，加姜片和料酒，煮开后撇去浮沫，捞出用温水冲洗干净，这样处理过的鸡肉才不腥。

2. 煸炒出香：锅里少放油，下鸡块煸炒，这一步要把鸡皮里的油炒出来，炒到表面微黄，吃起来才香而不腻。然后加入姜蒜和香料，炒出香味。

3. 慢炖入味：调入一勺黄豆酱、两勺生抽、半勺老抽，翻炒上色。加入没过鸡肉的开水（一定要是开水，鸡肉才嫩），先放入豆角炖5分钟，再下入土豆块，小火慢炖15-20分钟。等汤汁变得浓稠，土豆一夹就碎，撒上葱花就能出锅了。这菜越吃越香，专治夏天没胃口。

03 秋葵鸡丁小炒

这道菜从准备到出锅，不超过15分钟。秋葵是夏天的时令菜，富含膳食纤维，搭配高蛋白的鸡腿肉，清脆与滑嫩在嘴里交织，带着一丝丝辣味，特别开胃，而且低脂低卡，多吃也不怕胖。

食材准备：鸡腿2个、秋葵200克、小米辣几个（不吃辣可不放）、大蒜、生姜。

1. 处理食材：鸡腿去骨（用剪刀沿着骨头剪，比用刀更安全），切成比指甲盖大一点的小丁。加一勺料酒、两勺生抽、半勺蚝油和一点点豆瓣酱抓匀腌制。秋葵焯水一分钟，捞出过凉水切段，这样能保持翠绿的颜色。

2. 快速滑炒：热锅凉油，先下姜蒜末爆香，然后倒入腌好的鸡丁，快速划散，炒到鸡肉变色断生。

3. 合炒出锅：倒入焯过水的秋葵段，再加入小米辣，大火快炒一分钟。出锅前只需撒少许五香粉和鸡精提味即可。整个过程行云流水，清爽不油腻，是夏天懒人下饭菜的首选。

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