秋天宁可不吃肉，也要多吃这8菜，“高钾高蛋白”，鲜嫩又营养！|大蒜|生菜|美味菜肴|胡萝卜|莴笋|葱花|西兰花|香菜|高钾高蛋白

入秋后温差拉大，身体消耗变快，很多人总觉得浑身乏累、没胃口，这其实往往是缺钾和蛋白的信号。比起顿顿吃厚重的牛羊肉，这8道家常素菜才是秋日养生宝藏，每道都是“高钾高蛋白”双在线，几块钱成本，比吃肉还鲜，全家越吃越舒坦。

一、莲藕蒸肉饼

食材准备：莲藕1小节（约200克）、猪前腿肉300克（三分肥七分瘦）、生姜1小块、葱花适量、生抽1勺、蚝油1勺、盐少许、白胡椒粉少许、玉米淀粉1勺。

制作流程：

猪肉剁成肉泥。莲藕去皮，先切片再剁碎。生姜去皮剁成姜末。
肉泥中加入莲藕碎、姜末、生抽、蚝油、盐、白胡椒粉，顺着一个方向搅拌上劲。
加入玉米淀粉继续搅匀，让肉饼更嫩滑。
取一个平盘，把肉馅铺平（不要太厚，约1.5厘米厚）。
蒸锅水烧开，放入肉饼盘中大火蒸12-15分钟。
出锅撒上葱花即可。

二、凉拌香菜牛肉丝

食材准备

牛里脊250g、香菜一大把、小米辣2个、蒜末、生抽2勺、香醋1勺、香油、辣椒油少许、盐、白糖一点点

详细做法

牛里脊整块冷水下锅，放姜片、料酒，小火煮25分钟，筷子可以轻松扎透就关火，原汤焖10分钟。
牛肉放凉顺着纹理撕成粗细均匀的肉丝；香菜切段，小米辣切圈。
大碗放入牛肉丝、香菜、蒜末、小米辣。
调配凉拌汁：生抽、香醋、少许盐、一点点白糖、香油，爱吃辣加一勺辣椒油。
料汁淋入食材，充分拌匀即可装盘。

三、西兰花豆腐滑蛋

制作步骤

1.准备食材：西兰花300克、嫩豆腐一块、鸡蛋2个、食盐、少许食用油、水淀粉少许。

2.西兰花切小朵洗净；豆腐切小块；鸡蛋打入碗中搅散。

3.锅中烧水，放少许盐油，下入西兰花焯水一分钟捞出沥干。

4.热锅薄油，倒入蛋液，半凝固的时候放入豆腐块，小火轻轻推炒。

5.加入西兰花，放盐，淋一点点水淀粉勾芡，轻轻翻拌均匀即可出锅。

四、蚝油生菜

所需食材：新鲜罗马生菜两大颗约五百克、大蒜五瓣、蚝油两勺半、生抽一勺、白糖小半勺、玉米淀粉半勺、清水五勺、食盐少许、花生油两勺。

步骤：

1.将罗马生菜从根部一片片掰下，放入大盆中加足量清水，撒入一小撮食盐，浸泡约二十分钟，让藏在叶缝中的细小沙粒沉淀下来。

2.浸泡后换水反复漂洗三遍，直到盆底完全不见杂质，捞出放入沥水篮中轻轻甩动，尽量控干附着在叶片上的水分。

3.大蒜全部拍碎后剁成细腻的蒜蓉，越细越好，放入小碗备用；另取一个小碗，将蚝油、生抽、白糖、玉米淀粉和清水混合搅匀成调味汁。

4.烧一大锅足量清水，水开后加入一小勺食盐和几滴花生油，放入生菜叶片，用筷子快速翻动，让其均匀受热。

5.生菜入水后数十五秒左右，看到叶片颜色变得翠绿且微微变软，立刻用漏勺捞出，不可久煮，否则口感发绵。

6.捞出的生菜整齐码放在盘中，尽量将叶片理顺堆高，让整体造型好看，同时轻轻按压挤出叶间多余的热水。

7.另起炒锅烧热两勺花生油，放入蒜蓉小火煸炒出金黄色香味，倒入调好的蚝油汁，中火煮至冒泡变稠，趁热均匀浇在生菜上即成。

五、凉拌鸡丝莴笋

所需食材：鸡胸肉一块，莴笋一根，胡萝卜半根，大蒜四瓣，生抽两勺，香醋一勺，花椒油一勺，辣椒油一勺，白糖半勺，食盐适量，熟花生碎少许。

步骤：

鸡胸肉洗净放入冷水锅，加姜片和少许料酒，大火煮开后转中火煮十二分钟。
煮熟的鸡胸肉捞出晾凉，用手顺纹理撕成细丝，装入大碗中。
莴笋去皮切成细丝，胡萝卜去皮切丝，放入碗中加少许盐腌五分钟。
将腌好的莴笋丝和胡萝卜丝挤去水分，与鸡丝放在一起。
大蒜剁成蒜末，放入小碗中，加入生抽、香醋、花椒油和白糖。
根据口味加入辣椒油和适量盐，搅拌均匀成复合调味汁。
将味汁倒入食材碗中，撒上熟花生碎，拌匀后装盘即可。

六、苹果烧猪排

食材清单

猪排 400g 切段、苹果 1 个（去皮去核切块）、生姜 3 片、生抽 2 勺、老抽半勺、料酒 1 勺、冰糖少许、盐适量

做法步骤

猪排焯水（关键）：猪排冷水下锅，放姜片、料酒，水沸撇净浮沫，捞出用温水冲洗干净。
煎制：热锅放少许油，下入猪排，中小火煎至两面微微焦黄。
调味上色：加生抽、老抽、冰糖翻炒，倒入开水没过食材，大火烧开转小火慢炖 30 分钟。
下苹果（关键）：放入苹果块，继续炖 15 分钟；切记不要早放，不然苹果会完全炖烂成泥，损失口感。
开大火收汁，加盐调味即可出锅。

七、孜然蘑菇

所需食材：平菇500克、孜然粒1勺、孜然粉1勺、辣椒粉1勺、白芝麻1勺、蒜末1勺、生抽1勺、蚝油半勺、盐少许、白糖少许、食用油适量、葱花适量。

步骤：

平菇撕成小条，洗净后挤干水分，越干越容易煸香。
锅中不放油，下平菇中火干煸，炒出水分后盛出。
热锅倒油，下蒜末炒香，再放平菇大火翻炒。
炒至蘑菇边缘微焦，加生抽、蚝油、盐、白糖调味。
撒孜然粒、孜然粉、辣椒粉，快速翻匀出香。
加白芝麻和葱花，继续翻炒10秒。
关火后利用余温再拌几下，装盘即可。

八、清蒸桂花鲈鱼

所需食材：新鲜鲈鱼一条（约600克）、干桂花一小撮、生姜一块、大葱两根、料酒两勺、蒸鱼豉油三勺、食用油两勺、盐少许、枸杞几粒。

步骤：

鲈鱼去鳞去内脏，洗净后两面各划三刀，用厨房纸吸干水分，鱼身内外抹少许盐和料酒，腌制十分钟去腥。
生姜一半切片、一半切丝，大葱切段和细丝，枸杞用温水泡软备用。
盘底铺姜片和葱段，将鲈鱼摆上去，鱼肚里也塞几片姜，表面撒一半桂花。
蒸锅加水烧开，放入鱼盘，大火蒸八分钟，关火后虚蒸两分钟，取出倒掉盘中腥水。
在鱼身上铺上葱丝、姜丝、枸杞和剩余桂花，淋上蒸鱼豉油。
另起锅烧热两勺食用油，油冒微烟时均匀浇在葱姜丝上，激出香味。

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