秋天别总吃大鱼大肉！这几样平价菜，常吃身轻体健，少生病|南瓜|平价菜|美味菜肴|肉末|豆腐|豆角|鱿鱼

入秋后贴秋膘的执念总在餐桌上打转，顿顿炖肉烧鹅反倒吃得脾胃发沉、上秤涨三斤。老辈人常说“秋吃白，病不来”，几块钱一斤的应季平价菜才是养生宝藏，清润解腻还补够维生素，下面这8道家常快手菜，手残党也能一次做对，全家吃完浑身舒坦。

一、清炒南瓜

食材：南瓜、大蒜、食盐、食用油

做法

南瓜削去外皮挖掉瓜籽，切薄片。
热锅倒油，蒜片爆香，放入南瓜片简单翻炒几下。
淋入少量清水，盖上锅盖小火焖大约4分钟。
南瓜片焖软之后加盐调味，开大火收掉多余汤汁即可出锅。

二、菜花炒肉

所需食材：散菜花半颗约450克，五花肉200克，大蒜5瓣，干辣椒4个，生抽两勺，蚝油一勺，白糖少许，香醋几滴，盐适量，食用油适量。

步骤：

散菜花沿着枝杈掰成大小均匀的小朵，放入淡盐水中浸泡十分钟，这样可以有效去除缝隙中的虫卵和灰尘，之后用流水反复冲洗干净，沥干水分。
五花肉选择肥瘦相间的部位，去皮后切成薄片，大蒜用刀背拍碎后切成粗末，干辣椒剪成小段并抖掉辣椒籽，避免炒糊后发苦。
炒锅不放一滴油，直接倒入沥干水分的菜花，保持中火不停翻炒，直到菜花边缘微微焦黄且表面出现少许焦斑，盛出备用，这一步能逼出多余水分。
锅中放入少许底油，下入五花肉片转小火慢慢煸炒，耐心将肉片中的油脂充分煸出，待肉片卷曲呈现金黄色时推到锅边或盛出。
利用锅中煸出的猪油，放入蒜末和干辣椒段，保持小火慢慢炒出复合香气，注意火候控制，蒜末金黄、辣椒红亮时即可进行下一步。
倒入提前干煸好的菜花，转最大火快速翻炒，沿锅边淋入两勺生抽激发出酱香味，再加入一勺蚝油、少许白糖和适量盐调味，持续颠炒均匀。
最后将五花肉倒回锅中，沿锅边淋入几滴香醋提鲜解腻，大火快速翻炒十五秒让肉香与菜花完全融合，关火装盘。

三、清蒸鲈鱼

食材：鲈鱼1条、姜片、葱丝、红椒丝、蒸鱼豉油、料酒、食用油

做法：

1、鲈鱼处理干净，两面划几刀，抹上料酒、姜片腌制10分钟。

2、水开后放入鱼，大火蒸8-10分钟（视鱼大小）。

3、倒掉盘中蒸出的汤汁，铺上葱丝、红椒丝。

4、淋上蒸鱼豉油，浇一勺热油激香即可。

四、蒜蓉红薯叶

所需食材：

新鲜红薯叶嫩尖400克、大蒜1整头（约8瓣）、干辣椒3个（可选）、猪油1大勺（或食用油）、盐适量、蚝油1小勺、白糖少许、高度白酒几滴（可选）。

步骤：

红薯叶择取顶端三寸以内的嫩茎叶，老梗和黄叶全部剔除，用流水冲洗三遍，再淡盐水浸泡10分钟，沥得极干。
大蒜去皮，一半切成薄片，一半剁成细蓉，干辣椒剪成小段，去籽备用。
炒锅烧至冒轻烟，下猪油化开，油热后先放入蒜片和干辣椒段，小火煸至蒜片金黄、辣香扑鼻。
转最大火，将红薯叶一次性全部倒入锅中，此时会堆得很高，用锅铲快速从底部翻起，让叶子均匀受热。
待叶子明显塌软、体积缩减过半时，沿锅边淋入几滴高度白酒，酒气升腾能去青涩味并增香。
迅速加入盐、白糖和蚝油，继续大火颠炒约40秒，让调味料均匀附着在每片叶子的皱褶里。
关火前撒入另一半蒜蓉，利用余温翻拌几下，蒜生熟两香交融，即可装盘，不可久留锅中。

五、韭苔炒鱿鱼

食材：

鱿鱼、小米辣、姜蒜、韭菜段

做法：

1、将鱿鱼洗净切段，水烧开后，放入鱿鱼烫30秒，然后捞出，锅中倒油烧热，下入焯好的鱿鱼，用大火快速翻炒，炒干水分。

2、放入姜、蒜和小米辣炒出香味，接着加入盐、生抽、蚝油、老抽进行调味。

3、大火翻炒均匀后，加入韭菜段，继续大火翻炒至所有食材均匀入味，即可出锅。

六、茼蒿豆腐蒸蛋

所需食材：茼蒿叶100克、嫩豆腐1盒（约350克）、鸡蛋3个、温水150毫升、盐适量、生抽半勺、香油几滴、白芝麻少许。

步骤：

茼蒿只取嫩叶和细茎，洗净后放入沸水中烫10秒，迅速捞出过凉水，挤干水分切碎。
嫩豆腐从盒中取出，切成约1厘米厚的小方块，均匀铺在深盘底部，撒上薄薄一层盐。
鸡蛋打入碗中，加温水、盐和生抽，用筷子朝一个方向轻轻搅打至蛋液均匀起细泡。
将切好的茼蒿碎均匀撒在豆腐上，然后缓缓倒入蛋液，用筷子轻轻拨动让蛋液渗入豆腐间隙。
蒸锅加水烧开，将盘子放入，盖上一个平盘防止水汽滴落，中火蒸约12分钟。
关火后不揭盖，继续焖2分钟，让蛋羹表面凝实平滑，无蜂窝状孔洞。
取出后淋上香油，撒上白芝麻，用勺子沿盘边划一圈，即可完整分块盛出。

七、豆角炒肉末

食材:长豆角、猪肉末、大蒜3瓣、小米辣2个，调料：生抽2勺、蚝油半勺、少许白糖、盐、食用油

做法步骤

食材处理

豆角洗净，切成小段；大蒜切末；小米辣切圈。肉末可以加半勺生抽抓匀腌制5分钟，更入味。

煸炒肉末

热锅倒入食用油，放入肉末，中火快速炒散，炒至肉末变色出油，盛出备用。

爆香配料，炒豆角

锅里留底油，下入蒜末、小米辣圈爆香，倒入豆角段，中小火翻炒3分钟，把豆角炒至断生。

重点：豆角一定要彻底炒熟，防止食物中毒。

混合调味

倒回炒好的肉末，加生抽、蚝油、少许白糖提鲜，大火快速翻炒均匀。尝下咸淡，酌情加盐，继续翻炒1分钟充分入味，即可出锅。

八、清炒山药木耳

所需食材：铁棍山药一根、干木耳一小把、胡萝卜半根、青椒半个、蒜末适量、盐、生抽、蚝油、食用油。

步骤：

干木耳提前用温水泡发，摘去根部，撕成小朵；山药去皮切成薄片，放入清水中浸泡防止氧化变黑；胡萝卜和青椒分别切片备用。
锅中烧开水，加入少许盐和几滴油，放入山药片和木耳焯水一分钟，捞出沥干水分。
热锅凉油，放入蒜末小火煸炒出香味。
倒入胡萝卜片翻炒至断生，再加入青椒片快速翻炒几下。
将焯好的山药和木耳倒入锅中，转大火快速翻炒均匀。

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