10道菜！清爽到一口封神，刮油去脂还暖胃！|冬瓜|排骨|暖胃|番茄|秋葵|美味菜肴|荷兰豆|菌菇|蒜香|黄瓜

过年期间顿顿大鱼大肉，胃里像塞了块油抹布——打嗝都是肉味，看到荤菜就犯腻？别慌！这10道清淡解腻餐，少油少盐还鲜美，从汤到菜全安排，吃完肠胃像被“洗了一遍”，轻盈到想跳广场舞～

1. 冬瓜海带排骨汤：刮油神器，汤鲜到舔碗

关键词：清淡不寡，喝出“轻盈感”

排骨焯水去血沫，加姜片煮30分钟，放冬瓜块、泡发的海带结，再煮15分钟，加盐和白胡椒调味。

冬瓜炖得入口即化，海带滑溜带点鲜，排骨炖出的汤清而不淡，喝一口浑身暖，油脂全被冬瓜吸走了，连喝3碗都不腻！

2. 清炒荷兰豆：脆嫩爽口，3分钟出锅

关键词：刮油小能手，解腻快准狠

荷兰豆去筋洗净，热油爆香蒜末，大火快炒1分钟（别炒老！保持翠绿色），加少许盐和生抽，出锅前淋点香油。

咬起来“咔嚓”响，脆嫩中带点甜，蒜香提味不抢戏，配米饭吃，一口下去油味全消，年后吃它比啃黄瓜还舒服。

3. 番茄菌菇汤：酸甜开胃，喝完想再来一碗

关键词：零负担，开胃又暖身

番茄炒出沙，加开水煮5分钟，放香菇、金针菇、蟹味菇，煮到菌菇变软，淋点蛋液搅成蛋花，加盐和葱花。

汤里飘着番茄的酸香和菌菇的鲜，喝起来酸甜清爽，喝完胃里暖暖的，油腻感瞬间跑光，配馒头吃绝了～

4. 凉拌木耳黄瓜：酸辣解腻，比肉还下饭

关键词：酸辣开胃，5分钟搞定

干木耳泡发焯水，黄瓜拍碎，加蒜末、小米辣、生抽2勺、香醋1勺、少许糖和香油，拌匀即可。

木耳脆嫩，黄瓜清爽，酸辣汁一拌，解腻又开胃，过年吃多了油腻，来一盘这个，瞬间打开食欲，连汁都想拌米饭！

5. 清蒸鲈鱼：鲜掉眉毛，少油还营养

关键词：高蛋白，吃着没负担

鲈鱼处理干净，鱼身划几刀，放姜片、葱段，蒸锅上汽后蒸8分钟（时间别太长，老了就柴），倒掉汤汁，淋一勺热油激香，再浇上生抽。

鱼肉嫩得像豆腐，鲜得掉眉毛，几乎没油，吃完嘴巴里清清爽爽，一点不腻，老人小孩都适合，还能补充营养。

6. 蒜蓉娃娃菜：蒜香浓郁，清淡不寡淡

关键词：比肉还香的素菜，解腻又下饭

娃娃菜切4瓣，摆进盘里，上面铺一层蒜末，淋一勺生抽和少许水，蒸锅蒸10分钟，出锅撒葱花。

蒜香渗进娃娃菜里，菜心嫩得能掐出水，清淡中带着蒜香，一点不寡淡，吃完胃里舒服，还不用洗碗（直接盘蒸）～

7. 山药小米粥：养胃神器，喝完胃里暖暖的

关键词：软糯好消化，早餐喝超舒服

小米淘洗干净，加足量水烧开，转小火煮20分钟，放去皮切小块的山药，再煮10分钟至浓稠。

粥熬得黏糊糊的，山药粉糯，小米带着自然的甜，早上喝一碗，胃里暖暖的，好消化不胀气，年后喝它养养胃太合适了。

8. 清炒时蔬：绿叶菜的清香，刮油又健康

关键词：当季绿叶菜，怎么炒都好吃

菠菜、油菜、上海青……选一种绿叶菜，洗净后大火快炒，加少许盐和蒜末，别炒太久，保持菜的翠绿和脆嫩。

绿叶菜的清香太治愈了，吃完嘴巴里清清爽爽，年后多吃绿叶菜，补充维生素，刮油又健康，比吃肉舒服多了。

9. 冬瓜丸子汤：鲜软滑嫩，喝着不负担

关键词：低脂高蛋白，暖身又解腻

猪肉馅加葱姜末、淀粉、盐搅匀，搓成小丸子。水烧开后下丸子，浮起后放冬瓜片，煮到冬瓜变软，加盐和香油。

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