孩子长身体，蛋白质别只靠鸡蛋牛奶？8种高蛋白菜，每天换着吃|排骨|牛奶|美味菜肴|胡萝卜|葱花|蒜苗|蛋白质|青椒|香干|高蛋白菜|鱼片|鸡蛋

家有正在蹿个子的“小饭渣”，是不是天天追在身后塞鸡蛋、热牛奶？可不少家长都发现，孩子吃两天就腻得扭头躲，就算硬塞进去，单一的蛋白源吸收效率也打折扣。其实日常家常菜里藏着不少“蛋白冠军”，动植物蛋白搭配着补，氨基酸种类更全，孩子爱吃饭，长劲又长个。下面这8道快手高蛋白菜，做法零难度，每天换着做，再也不用愁孩子的早餐晚餐没新意。

一、丝瓜焖烧大虾

食材

大虾三百克，丝瓜两根，大蒜五瓣，生姜少许，生抽两勺，蚝油一勺，少许盐，白糖小半勺，食用油适量。

做法

1.大虾剪去虾须虾枪，开背挑出虾线，清洗干净沥干。

2.丝瓜削去外皮，切成滚刀块，大蒜切片，生姜切丝。

3.锅中倒油，油热后放入大虾煎至两面变红卷曲，盛出备用。

4.锅里留底油，下入姜蒜炒出香味，放入丝瓜块翻炒片刻，加入少量清水，盖上锅盖焖两分钟，把丝瓜焖至变软，

5.把煎好的大虾倒回锅中，加入生抽、蚝油、少许盐和白糖调味，中火焖煮三分钟，让丝瓜充分吸收虾的鲜味儿，开大火收一下汤汁就可以出锅。

二、茭白炒青椒木耳

食材

茭白、青椒、泡发木耳、大蒜、盐、蚝油

详细步骤

1、木耳提前泡发，洗净焯水1分钟去腥味；青椒切细丝，茭白切薄片。

2、锅中烧水，少许盐油，下入茭白、木耳焯水20秒，捞出沥干（防发黑、去草酸）。

3、热油爆香蒜末，下入青椒翻炒断生。

4、倒入茭白、木耳，大火翻炒1分钟。

5、加盐、一勺蚝油调味，翻炒均匀即可出锅。

三、番茄鱼片汤

所需食材：黑鱼片（或巴沙鱼片）300克、大番茄两个、金针菇一小把、蛋清一个、姜丝、葱花、番茄酱、盐、糖、白胡椒粉、料酒、红薯淀粉。

步骤：

鱼片洗净沥干，放入碗中，加少许盐、料酒、白胡椒粉和蛋清，用手顺一个方向抓匀至起胶。
加入两勺红薯淀粉和少量清水，继续抓揉，使鱼片表面挂上一层薄浆，腌制15分钟。
番茄顶部划十字，用开水烫后去皮，切成小丁；金针菇去根洗净，撕成小簇备用。
锅烧热倒油，下姜丝爆香，倒入番茄丁，中火翻炒至软烂出沙，用铲子按压成泥状。
加入一勺番茄酱炒匀，倒入足量开水，大火烧沸后转中火煮3分钟，让汤底浓郁，再下入金针菇煮软。
将火调至最小，保持汤面微沸，逐片下入腌好的鱼片，全部放完后转大火，轻轻推动锅底。
待鱼片全部变白、浮起即可关火，撒入葱花和少许糖提鲜，盐调味后出锅，动作要快避免煮老。

四、香干回锅肉

食材：五花肉 250g，香干 4 块，蒜苗 2 根；调料：豆瓣酱少许，盐

做法：

1、五花肉冷水下锅，放两片姜，煮 12‑15 分钟，煮到八分熟。筷子可以轻松扎进肉里，但不会一戳就烂，捞出来放凉，切成薄片。切薄一点，煸炒之后才会卷边。

2、香干切成薄片；蒜苗切段，蒜白和蒜叶分开。

3、锅不用放油，直接下五花肉片，中小火煸炒。肉片慢慢出油，卷成小卷，把多余的油脂舀出来，可以留着炒菜用，减少油腻。

4、往锅里放一小勺豆瓣酱，炒出红油，先下香干、蒜白部分翻炒 2 分钟，让香干吸上肉香。

5、最后倒入蒜苗叶，放一点点盐，大火翻炒十几秒，蒜苗变软就马上出锅。蒜苗炒久发黄就不好吃。

五、凉拌白萝卜丝

食材：白萝卜、香菜段、熟白芝麻、盐、白糖、香油、辣椒油（可选）

做法

白萝卜去皮切细丝，撒少许盐抓拌静置五分钟，倒掉析出的汁水。
碗里放入香菜、白芝麻，加入盐、白糖、香油，爱吃辣可以加辣椒油，调配成料汁。
料汁淋到萝卜丝上，充分翻拌，静置十分钟入味即可食用。

六、凉拌黄瓜虾滑

准备食材

新鲜虾滑2袋、脆黄瓜2根、大蒜、小米辣、葱花、白芝麻、生抽、香醋、白糖、食盐、辣椒油、香油

制作步骤

黄瓜选用新鲜脆嫩的青黄瓜，清洗干净表皮，不用去皮，保留翠绿颜值。
用刀背把黄瓜轻轻拍裂，拍散的黄瓜更容易入味，比切的好吃百倍。
拍好的黄瓜切成小段，放入碗中，撒少许食盐抓匀，腌制5分钟。
腌制杀除黄瓜多余生水，倒掉析出的水分，黄瓜吃着更脆不发软。
锅中烧水，水微微冒泡小火状态，把虾滑挤成大小均匀的小圆球。
小火慢煮，防止虾滑煮老，煮至虾滑全部漂浮起来、通体变红熟透。
捞出虾滑放入凉白开中过凉，沥干水分备用，口感Q弹劲道。
大蒜切末、小米辣切圈、葱花备好，开始调凉拌料汁。
料汁配方：2勺生抽、1勺陈醋、少许白糖、少许盐、一勺辣椒油、几滴香油。
放入蒜末、小米辣、白芝麻，充分搅拌均匀，静置两分钟激发出香味。
碗中放入沥干水分的黄瓜段、Q弹虾滑。
淋入调好的秘制凉拌汁，撒上葱花。
轻轻翻拌均匀，让每一块黄瓜、每一颗虾滑都裹满料汁。
可冷藏静置10分钟入味，味道更均衡、口感更清爽。
脆嫩鲜甜、解腻开胃，颜值超高，端上桌瞬间被抢光！

七、山药胡萝卜炖排骨

所需食材：排骨500克、铁棍山药300克、胡萝卜1根、生姜3片、大葱1段、料酒1勺、食盐适量、枸杞少许、清水适量。

步骤：

排骨斩成小块，放入清水中浸泡20分钟，中途换水一次，泡出血水后捞出沥干。
锅中加入足量冷水，放入排骨、姜片和料酒，大火煮开后撇去浮沫，继续煮2分钟捞出，用温水冲洗干净。
山药去皮切成滚刀块，放入淡盐水中浸泡防止氧化变黑；胡萝卜去皮切滚刀块备用。
砂锅中加入足量温水，放入焯好的排骨、姜片和葱段，大火烧开后转小火慢炖40分钟。
40分钟后加入山药块和胡萝卜块，继续小火炖煮20分钟，直至山药软糯、胡萝卜熟透。
放入洗净的枸杞，再煮3分钟，加入适量食盐调味，搅拌均匀。
关火后盖上锅盖焖5分钟，让汤味更加融合，盛出即可享用。

八、蒜苗炒香干

食材：

柴火香干，蒜苗，蒜末，红椒，盐，生抽，蚝油

步骤

1、香干切成薄片，蒜苗切成段，红椒切马耳朵状，蒜末备好。

2、锅烧热倒油，下入蒜末爆香，放入香干，大火翻炒 3 分钟，把香干炒至微微焦黄，下入蒜苗和红椒，继续翻炒 2 分钟。

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