8种藏在菜场里的“天然胶原库”，换着吃，皮肤底子养得水润些|天然胶原库|排骨|毛豆|美味菜肴|胡萝卜|芋头|菜场|虾仁|陈皮

不用追着动辄几千的口服胶原蛋白，清晨逛趟楼下烟火气满满的菜场，那些藏在蔬菜摊、水产档、豆制品区的平价食材，全是没被精加工的“天然胶原补给站”。不用花大价钱，把8种食材对应做成家常硬菜，一周换着花样端上桌，吃够半个月就能摸着脸蛋从内透出水润感，连卡粉的鼻翼都变得服帖。

一、虾仁烧丝瓜

食材准备：虾仁150克（开背去虾线）、丝瓜300克（去皮切滚刀块）、大蒜20克（切片）、料酒、白胡椒、盐。

制作步骤：

虾仁加料酒、白胡椒、盐抓匀，腌制10分钟。
锅中放少量油，爆香蒜片。
加入腌制好的虾仁，炒至变色。
加入丝瓜翻炒成熟，加少量盐、白胡椒翻拌均匀即可。

二、陈皮茯苓瘦肉汤

所需食材：猪瘦肉300克、茯苓20克、陈皮1瓣（约3克）、炒白扁豆15克、生姜5片、蜜枣1颗、食盐适量、清水2000毫升。

步骤：

猪瘦肉洗净，剔除筋膜，切成约2厘米见方的厚块，冷水下锅，加入2片生姜，大火煮沸后撇去浮沫，焯水3分钟捞出，用温水冲净表面杂质备用。
茯苓、炒白扁豆分别用清水淘洗两遍，放入碗中加温水浸泡20分钟，使其吸足水分，利于后续煮透出味。
陈皮用冷水泡软后，用刀轻轻刮去内层白色瓤络（此步去其苦涩，留其清香），切成细丝备用。
取一口陶瓷砂锅，注入2000毫升清水，依次放入焯好的瘦肉块、泡发的茯苓与白扁豆、陈皮丝、剩余3片生姜以及蜜枣。
盖上锅盖，大火烧至沸腾后，转为小火慢炖1.5小时，期间注意观察水位，若水分蒸发过多，可补入适量开水。
炖至1.5小时后，开盖用勺子撇去表面浮油，加入食盐调味，继续用小火煮5分钟，使盐味融入汤中。
关火后不要立即盛出，盖盖焖10分钟，让汤中残余热气将食材最后一丝精华逼出，再盛碗温热饮用。

三、肉圆子蒸毛豆

食材：猪肉末、新鲜毛豆、生姜、葱花、盐、生抽、淀粉

做法

1、肉末加姜末、少许生抽、盐、淀粉，分次加少量清水，朝同一方向搅打上劲，捏成大小适中的肉圆；

2、毛豆洗净铺在碗底，把肉圆依次摆放在毛豆上面；

3、碗内加少许清水，冷水上锅蒸 25 分钟，出锅撒葱花增香。

四、山药莲子蒸排骨

所需食材：猪肋排400克、铁棍山药200克、去芯白莲子30克、枸杞10克、生姜丝10克、蒜蓉5克、生抽2勺、蚝油1勺、料酒1勺、白胡椒粉少许、玉米淀粉1勺、香油半勺、食盐适量。

步骤：

莲子提前用温水浸泡2小时，至捏之无硬心，沥干；山药戴手套削皮，切滚刀块，立即浸入淡盐水中防氧化变色。
排骨斩成4厘米小段，入冷水浸泡半小时，换水两次，挤干水分，用厨房纸吸净表面水液。
取大碗，放入排骨，加姜丝、蒜蓉、生抽、蚝油、料酒、白胡椒粉、食盐，抓匀后加玉米淀粉，顺同一方向搅拌至起胶，最后淋香油封味，腌制20分钟。
取深口蒸盘，先将山药块铺于盘底，再均匀撒上泡好的莲子，然后将腌好的排骨逐块码放在山药莲子上，不要重叠压挤。
蒸锅加水烧开，将蒸盘放入，盖上锅盖，中大火蒸制40分钟（若排骨块大，可延至50分钟）。
开盖撒入枸杞，继续蒸5分钟，使枸杞色泽鲜亮、甘味渗出。
关火后静置3分钟再取出，盘底汤汁可浇于排骨表面增香，上桌即可。

五、韭菜炒河虾

食材：小河虾 / 韭菜 / 大蒜 / 生姜 / 料酒 / 生抽 / 盐 / 白胡椒粉 / 食用油

步骤：

1️⃣ 河虾洗净剪去虾须，加料酒和少许盐腌制5分钟，沥干水分。

2️⃣ 韭菜洗净切寸段，蒜切末，姜切丝。

3️⃣ 锅中宽油大火烧至冒烟，下河虾大火炸至壳变红微酥，盛出控油。

4️⃣ 锅留底油，下姜丝蒜末爆香，倒入韭菜段大火翻炒10秒。

5️⃣ 倒回河虾，加生抽和少许盐，大火翻炒15秒出锅装盘。

六、肉末杏鲍菇

【食材】肉末，杏鲍菇，胡萝卜，芹菜，蒜，生抽，蚝油，盐

【做法】

1、杏鲍菇洗净切小丁，胡萝卜洗净切小丁，芹菜洗净切小丁，蒜切末备用。

2、起锅烧油，油热放入肉末翻炒至变色，再放入蒜末炒香，再加入杏鲍菇丁、胡萝卜丁、芹菜丁翻炒两分钟。

3、再加入两勺生抽，一勺蚝油，适量盐，翻炒均匀，都炒熟了盛出即可。

七、芋头烧豆腐

所需食材：小芋头（又称芋艿）400克、老豆腐1大块（约300克）、干木耳1小把（冷水泡发）、青蒜苗2根（斜切成段）、生姜末1茶匙、蒜末1汤匙、郫县豆瓣酱1汤匙（剁碎）、生抽2汤匙、老抽半汤匙、白糖1茶匙、水淀粉适量、高汤或清水1碗、盐适量、花椒粉少许。

步骤：

1.老豆腐切成约两厘米见方的厚块，放入淡盐水中浸泡十五分钟去除豆腥味，捞出后用厨房纸巾彻底吸干表面水分，防止煎制时溅油。

2.小芋头戴上手套削去外皮，切成与豆腐块大小相近的滚刀块，切好后立即放入清水中浸泡，并滴入几滴白醋以隔绝空气防止氧化变色。

3.平底不粘锅烧热多放些油，将豆腐块平铺入锅，中小火慢煎至底面金黄硬挺后，用锅铲轻轻翻面，将另一面也煎到同样的金黄色后夹出备用。

4.利用锅中底油，放入小芋头块中小火煸炒，直到芋头表面收缩、边缘呈现微微的焦黄色，这个过程能有效去除生涩味并锁住芋头的香甜。

5.将芋头拨至锅边，用余油爆香姜末、蒜末和剁碎的郫县豆瓣酱，炒出红油后，将芋头与酱料混合翻炒均匀，再放入煎好的豆腐和泡发洗净的木耳。

6.淋入生抽、老抽、白糖，倒入高汤或清水与食材齐平，大火煮沸后加盖转中火焖煮八分钟，让豆腐内部组织吸收汤汁，芋头则逐渐变得软糯。

7.开盖转大火，淋入调好的水淀粉勾薄芡，同时放入青蒜苗段快速翻匀，待芡汁明亮地包裹住所有食材后，撒上少许花椒粉即可出锅装盘。

八、胡萝卜炒鸡蛋

所需食材：胡萝卜2根（约250克）、鸡蛋3个、小葱2根、大蒜2瓣、生抽1勺、蚝油1勺、白胡椒粉少许、食盐适量、食用油适量。

步骤：

1.处理胡萝卜：胡萝卜洗净削去外皮，先切成厚薄均匀的薄片，再改刀切成细丝，切得越细越容易熟透入味，如果刀工不好可用擦丝器代替。

2.准备蛋液：鸡蛋打入碗中，加入少许盐和白胡椒粉去腥增香，用筷子充分搅打均匀，直到蛋液表面出现细密的小泡沫。

3.滑炒鸡蛋：炒锅烧热后倒入比平时炒菜稍多一点的油，油温七八成热时倒入蛋液，大火快速划散，炒至鸡蛋金黄蓬松时立刻盛出备用。

4.爆炒胡萝卜：锅中留底油，放入蒜末和葱白爆香，倒入切好的胡萝卜丝，中大火翻炒两分钟，炒至胡萝卜丝变软颜色更加橙红。

5.关键一步：炒胡萝卜时不要急着调味，先炒出胡萝卜的香气，待胡萝卜丝变软后沿着锅边淋入少许热水，利用蒸气让胡萝卜快速熟透。

6.回锅混合：将之前炒好的鸡蛋倒回锅中，加入生抽和蚝油调味，大火快速翻炒均匀，让鸡蛋块裹满胡萝卜的汤汁。

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7.出锅装盘：撒入剩余的葱花增香，翻炒几下后即可关火出锅，这道菜从下锅到完成不超过五分钟，是一道名副其实的快手菜。

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