三伏天出汗多消耗大，这8种高蛋白记得换着吃，身体扎实精力足|姜片|料酒|美味菜肴|胡椒粉|虾仁|蚝油|高蛋白

入伏后走两步就满身汗，不少人越歇越累、连爬三楼都喘，其实是大量出汗不光带走水分，连肌肉里的优质蛋白、电解质也跟着悄悄流失——三伏补对蛋白，比喝十罐功能性饮料还养人，不发胖也没负担，家里饭桌上换着做这8道，全家老小都精力充沛。

一、清蒸鲈鱼

食材：鲈鱼、生姜、小葱、料酒、蒸鱼豉油、食用油

做法

1️⃣ 鲈鱼处理干净，切成鱼片放入盘中，铺上几片姜片，淋上少许料酒，去除鱼肉腥味，简单腌制两分钟即可。

2️⃣ 蒸锅加水烧开，放入鲈鱼，大火隔水蒸8分钟就关火，切记不要蒸太久，不然鱼肉会变老发柴。

3️⃣ 蒸好后取出盘子，夹掉所有姜片，把盘中蒸出来的腥水全部倒掉，这一步是鱼肉不腥的关键。

4️⃣ 表面铺上新的葱丝，烧一勺热油浇在葱丝上激发出香味，最后淋上2勺蒸鱼豉油，这道鲜美的清蒸鲈鱼就完成了。

二、香菇青菜

食材：上海青6颗、干香菇8朵、大蒜

调料：生抽1勺、蚝油半勺、盐、淀粉水（淀粉+少量水）

1. 香菇温水泡发，挤干水分切十字花刀；青菜掰开清洗干净。

2. 锅中烧水，放少许盐油，水开下青菜焯水30秒，捞出摆盘摆好。

3. 锅里放油，蒜末爆香，放入香菇中火翻炒2分钟，加少量泡香菇的水、生抽、蚝油焖3分钟。

4. 淋入一点淀粉水，汤汁变浓稠，香菇连同汤汁浇在青菜上面。

三、小炒脆藕片

备菜清单

嫩莲藕1节、五花肉少许、青蒜苗2根、小米辣、干辣椒、蒜末、生抽、蚝油、少许白糖、白醋

制作步骤

1. 莲藕去皮切薄片，切好立刻泡进加白醋的清水里，防止氧化发黑，口感更脆；五花肉切薄片，蒜苗切段分开蒜白、蒜叶。

2. 冷锅下五花肉小火煸炒，逼出油脂至肉片微卷，放入蒜末、干辣椒、小米辣、蒜白爆香。

3. 开最大火倒入沥干水的藕片，快速颠锅翻炒1分钟，淋生抽、蚝油、一点点白糖提鲜。

4. 最后放蒜叶翻炒10秒断生，立刻关火出锅，避免久炒变软不脆。

四、萝卜牛肉汤

食材：

牛肉、白萝卜、胡椒粉。

做法：

1、准备萝卜、姜片、大葱、葱花、香菜，牛肉冷水下锅，加姜、葱、料酒焯水，洗净切块备用。

2、热锅冷油爆香姜葱，倒入牛肉翻炒片刻，倒入适量开水，大火煮开后转小火煮1小时。

3、倒入萝卜，大火煮开后转小火煮30分钟，出锅前撒入葱花、胡椒粉，少许盐调味即可。

五、红烧茄子

食材：茄子、蒜末、小米辣、干淀粉、生抽、老抽、蚝油、白砂糖、食盐、清水

做法：

1.茄子切滚刀块加盐腌出水分，挤干之后裹淀粉。

2.提前调好红烧酱汁。

3.茄子煎至两面金黄。

4.爆香辣椒蒜末，淋入料汁大火收汁。

六、宫保鸡丁

食材：鸡腿肉、花生米、干辣椒、花椒、大葱宫保料汁：生抽、香醋、白糖、料酒、淀粉、清水搅匀备用

做法1. 鸡腿肉切丁，加料酒、生抽、淀粉抓匀腌制。

2. 锅中烧油，下入鸡丁滑炒至断生，盛出备用。

3. 锅底留油，爆香干辣椒、花椒、葱段。

4. 倒入鸡丁，淋入调好的料汁，大火翻炒收汁。

5. 最后下入炸好的花生米，快速翻拌即可出锅，花生酥脆不回软。

七、板栗焖鸡肉

准备食材：板栗适量、鸡肉半只、香菇少许、生姜丝适量。配料：油盐少许、料酒少许、生抽蚝油少许、海鲜酱适量

1、鸡肉洗净切小块待用、生姜洗净切丝待用。板栗切个划痕，放入沸水里煮一下就能轻松去壳了。干鲜菇提前放入清水里泡软。（洗净再泡，这样泡香菇的水可以焖肉也很香）。

2、鸡肉里提前加入生姜丝、1大勺蚝油、适量的生抽、大勺的海鲜酱、少许的料酒。将食材和所有的配料混合搅拌均匀，腌制15分钟入味待用。

3、烧锅烧热，锅底刷上少许油防止粘锅。加入泡发好的香菇、板栗，倒入少许泡香菇的水。

4、盖上盖子，煮沸，转中小火焖30分钟左右，出锅前加入少许盐拌匀调味。

八、黄瓜炒虾仁

食材

黄瓜1根、鲜虾仁120克、姜片、食盐、白胡椒粉、食用油

做法https://github.com/allenjames4/hatwgy/blob/main/20260830WdeMOw.md
https://github.com/sanchezjoshua8/buijxy/blob/main/20260830weFHBC.md
https://github.com/morgandonna21/aajkfn/blob/main/20260830eYGUcQ.md
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1、虾仁去掉虾线，加少许白胡椒粉抓匀腌5分钟；黄瓜洗净切斜片。

2、锅中烧水微沸，下入虾仁焯十几秒捞出备用。

3、热锅倒油，姜片爆香，放入黄瓜片大火翻炒至半熟。

4、倒入虾仁，放少许食盐调味。

5、快速翻拌均匀就可以出锅。

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