9月宁可少吃肉，也要多吃这8样“高蛋白”时令鲜，快做给家人吃|时令鲜|牛肉|牛腩|美味菜肴|芋头|葱花|调料|青菜|高蛋白|鸡蛋

入秋后的9月，风里都裹着桂香和秋凉，正是身体贴秋膘的黄金期，但不少人顿顿红烧肉、酱大骨，吃的血脂往上飙还肠胃不消化。老辈人常说“秋补不贴膘，鲜食最养人”，这8样刚上市的时令鲜，每一口都攒了一整个夏天的养分，蛋白含量比瘦肉还高，花钱不多还鲜掉眉毛，今天把对应的8道家常做法全教给你，下班半小时就能端上桌，快做给家人吃。

一、糖醋荷包蛋

【食材】

鸡蛋、大蒜、小葱、生抽、陈醋、番茄酱、白糖、蚝油、清水、淀粉、食用油

【做法】

调制糖醋汁：碗中加入2勺生抽、2勺陈醋、2勺番茄酱、1-1.5勺白糖、半勺蚝油、4-5勺清水和1小勺淀粉，搅拌均匀备用。大蒜切末，小葱切葱花。
锅中放油，逐个打入鸡蛋，中火煎成荷包蛋，边缘煎至焦脆，盛出备用。
锅中留底油，下蒜末炒香，倒入糖醋汁，中小火煮至冒泡、略微浓稠。
放入荷包蛋，用勺子将酱汁淋在表面，小火焖1-2分钟使其充分吸汁。
转大火略微收汁，待酱汁浓亮挂在荷包蛋上，撒葱花即可出锅。

二、红枣桂圆蒸乌鸡

所需食材：乌鸡半只、红枣8颗、桂圆干15克、枸杞10克、生姜3片、料酒1勺、食盐适量、清水适量。

步骤：

乌鸡剁成小块，放入清水中浸泡20分钟，泡出血水后捞出沥干。
锅中加冷水，放入乌鸡块、姜片和料酒，大火煮开后撇去浮沫，焯水2分钟捞出。
将焯好的乌鸡块用温水冲洗干净，放入蒸碗中备用。
红枣洗净去核，桂圆干剥壳取肉，枸杞用清水略泡后沥干。
把红枣、桂圆肉铺在乌鸡块上，加入适量清水，水量以没过食材一半为宜。
蒸碗盖上盖子或覆上耐高温保鲜膜，放入蒸锅，水开后中火蒸40分钟。
取出蒸碗，撒入枸杞，加适量食盐调味，再盖上盖子焖2分钟即可食用。

三、仔姜啤酒鸭

食材鸭肉、仔姜、啤酒、蒜、干辣椒、八角、桂皮、生抽、老抽

步骤

1、鸭肉剁块冷水下锅焯出血沫，捞出来冲洗干净

2、锅里放少许油，下鸭块煸到微黄出油，加八角桂皮炒香

2、倒入一整罐啤酒，加生抽老抽调味，放仔姜片

3、大火烧开后转小火焖四十分钟，最后大火收浓汤汁就好

四、西葫芦炒鸡蛋

主料：西葫芦，鸡蛋

配菜：蒜末

调料：生抽，蚝油，淀粉，鸡精以及水

1.把料汁搅拌均匀后放在一边待用。

2.油锅里放入鸡蛋翻炒至熟透取出，加入蒜末爆香。

3.放入西葫芦片翻炒至软。

4.把鸡蛋放回锅里翻炒一下，加入调料汁翻炒均匀，大火收汁。

五、红烧芋头

所需食材：小芋头一斤、葱姜蒜适量、八角一个、生抽、老抽、白糖、盐、食用油。

步骤：

芋头洗净，放入锅中加水煮十分钟，捞出晾凉后剥皮。
剥好的芋头切成滚刀块备用。
热锅倒油，放入葱段、姜片、蒜瓣和八角炒香。
倒入芋头块，中火翻炒至表面微黄。
加入一勺生抽、半勺老抽、少许白糖，翻炒上色。
倒入没过芋头的热水，大火烧开后转小火炖煮十分钟。
待汤汁浓稠时加盐调味，大火收汁，撒上葱花即可。

六、红烧牛肉

主料：牛肉、山药/土豆（二选一）

调料：姜片、大蒜、洋葱、干辣椒、八角等家常大料（有啥放啥就行）豆瓣酱1勺、甜面酱1勺、小块火锅底料、老抽1勺、生抽2勺

1️⃣牛肉切块冷水下锅焯水，撇净浮沫捞出沥干

2️⃣热油爆香葱姜蒜，下大料小火炒出香味，放入牛肉翻炒几下，倒入调好的酱汁，翻炒至每块肉都裹满酱色

3️⃣加足量热水没过牛肉，煮开后高压锅压20分钟，没有就用电饭煲煮饭键焖45分钟，倒回炒锅加山药/土豆煮熟，最后大火收浓汤汁就好。

七、萝卜炖牛腩

制作步骤

1.准备食材：牛腩400克，白萝卜350克，生姜3片，八角1个，葱段少许，清水1600毫升，食盐少量。

2.牛腩切成方块，冷水下锅，放入姜片、葱段焯水，撇净表面血沫，捞出冲洗干净；白萝卜去皮切滚刀块备用。

3.砂锅放入牛腩、姜片、八角，倒入足量清水，大火烧开。

4.转小火慢炖70分钟，炖至牛腩肉质变软。

5.放入白萝卜块，继续炖煮25分钟，出锅前加入食盐调味即可。

八、山药芙蓉羹

食材：山药鸡蛋胡萝卜香菇木耳青菜

做法：

1.起锅烧油，葱花爆香，放胡萝卜丁，香菇丁，木耳丝翻炒断生。

2.加适量开水，水开放山药碎，炖煮2分钟，期间来点生抽调味儿。

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https://gitlab.com/simondalez688t/bcfyftu/-/blob/main/20260927_213913.md

3.最后放青菜碎，加适量盐和松茸粉，淋入鸡蛋液，食材熟透即可出锅。

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