入秋后最该吃的8道“平补菜”！低脂润养不上火，比大鱼大肉舒服|低脂润|平补菜|猪蹄|美味菜肴|胡萝卜|芝麻酱|虾仁|虾皮|调味|豆腐

刚熬过暑热的燥，又撞上秋凉的干，不少人一入秋就忙着贴秋膘，大鱼大肉塞下肚，反倒冒口腔溃疡、喉咙发紧，连肠胃都闹起小脾气。老辈人常说“秋不忙补，先润后平”，这时候最适合吃点温温软软的平补菜，低油低脂没负担，润着养着就把元气补回来了，吃完浑身都舒展，比啃红烧肘子舒服多了。下面把8道家常平补菜的详细做法给你捋明白，新手也能一次做对。

一、番茄炖豆腐

【食材】

嫩豆腐、番茄、蒜末、生抽、蚝油、番茄酱、白糖、盐、淀粉、清水、葱花

【做法】

锅中倒油烧热，中小火放入豆腐块，每面煎约2分钟，煎至两面金黄盛出备用。
锅留底油，下蒜末爆香，倒入番茄，加一小勺盐，中小火翻炒至番茄软烂出汁。
碗中调汁：2勺生抽、1勺蚝油、1‑2勺番茄酱、半勺白糖、少许盐、1勺淀粉、半碗清水，搅匀备用。
将料汁倒入锅中煮开，放入煎好的豆腐轻轻翻匀，盖盖中小火焖煮5分钟，撒葱花即可出锅。

二、玉米胡萝卜炒虾仁

食材：鲜虾、甜玉米、胡萝卜、生姜、料酒、白胡椒粉

步骤：

鲜虾去壳去虾线——虾背上划一刀，用牙签把虾线挑出来。剥好的虾仁加半勺料酒、少许盐和一小勺淀粉，轻轻抓匀腌五分钟。淀粉别多，薄薄裹一层就行，这是虾仁炒出来弹嫩不柴的秘诀。甜玉米剥成粒，胡萝卜切成和玉米粒差不多大小的丁。

锅里烧水，水开后先下胡萝卜丁焯水两分钟，再下玉米粒焯一分钟，捞出来沥干。

热锅凉油，下姜片爆香，倒入腌好的虾仁快速翻炒。虾仁变色卷曲就盛出来——七八成熟就行，别炒老了。

锅里留底油，倒入焯好的胡萝卜和玉米粒大火翻炒半分钟，再把虾仁倒回去，加盐和白胡椒粉调味，翻匀出锅。

三、芝麻酱拌油麦菜

所需食材：油麦菜400克、芝麻酱3勺、生抽2勺、香醋1勺、白糖半勺、大蒜2瓣、香油1勺、熟白芝麻适量、盐适量、温水适量。

步骤：

1.油麦菜逐片掰开，淡盐水浸泡十分钟后冲洗干净，沥干水分备用。

2.将油麦菜切成约5厘米长的段，整齐摆入深盘中，梗部朝下叶片朝上。

3.芝麻酱放入小碗，加两勺温水，用筷子顺一个方向搅开至细腻顺滑。

4.在搅好的芝麻酱中加入生抽、香醋、白糖和香油，搅拌均匀成浓稠适中的调味汁。

5.大蒜剥皮剁成细末，放入调味汁中搅匀，让蒜香与芝麻香气充分融合。

6.将调好的芝麻酱汁均匀淋在油麦菜上，尽量让每片菜叶都能裹上酱汁。

7.最后撒上熟白芝麻点缀，静置两分钟后食用，味道会更加融合入味。

四、山药板栗炖鸡

食材

三黄鸡半只、铁棍山药2根、新鲜板栗20颗、红枣6颗、枸杞一小把、生姜、料酒、食盐

做法步骤

鸡肉剁块冷水下锅，放姜片、一勺料酒焯水，撇净表面浮沫，温水冲洗干净沥干；
板栗顶部划十字，开水煮3分钟，趁热剥去外壳；山药戴手套去皮切滚刀块，泡入清水防止发黑；
鸡块、板栗、红枣、姜片一同放入砂锅，倒入足量热水，大火烧开转小火慢炖40分钟；
放入山药块继续炖20分钟，山药后放不容易煮烂化成糊状；
最后加入枸杞再焖5分钟，出锅只加少许盐调味，保留食材本身鲜甜。

五、虾皮豆腐抱蛋饼

所需食材：嫩豆腐一块（约350克）、鸡蛋四个、淡干虾皮二十克、小香葱三根、盐一小勺、白砂糖少许、生抽一勺、香油几滴、普通面粉两勺、食用油适量。

步骤：

嫩豆腐从盒中取出，放在漏勺上静置十分钟，让多余水分自然沥出，然后用厨房纸巾轻轻吸干表面水珠。
将豆腐放入大碗中，用勺子背压成细腻的泥状，直至没有明显颗粒，加入鸡蛋、盐、白砂糖和生抽，搅拌均匀。
倒入面粉和一半的虾皮，继续顺一个方向搅打，直到面糊呈现浓稠酸奶状，提起勺子能缓慢流下。
小香葱切碎，与剩余的一半虾皮混合备用，同时在不粘平底锅中刷一层薄油，开中小火加热。
用汤勺舀一勺面糊入锅，轻轻摊平成圆形小饼，每个饼之间留出空隙，表面撒上葱花虾皮混合物。
煎约两分钟至底部金黄定型，翻面再煎一分半钟，用锅铲轻压饼面，按压有弹性即表示内部已熟。
全部煎好后叠放在盘中，淋上几滴香油增香，可配番茄酱或蒜蓉辣酱食用，外酥里嫩，蛋香浓郁。

六、香菇炒肉片

食材：鲜香菇6-8朵、猪瘦肉150g、青椒1个、蒜末、生抽、蚝油、淀粉、盐

详细步骤

香菇洗净切薄片，开水下锅焯水30秒，捞出沥干，去除土腥味；青椒切小块备用。
瘦肉切片，加半勺生抽、少许淀粉、一点点食用油抓匀，腌制5分钟，锁住水分更嫩滑。
热锅烧油，下入肉片中火滑炒，变色后立马盛出，避免炒柴。
锅底留油，放蒜末爆香，倒入香菇和青椒翻炒1分钟，炒出香菇鲜味。
倒回肉片，加1勺蚝油、少许盐调味，快速翻拌均匀即可出锅，鲜香入味超好吃。

七、山药鲜肉丸汤

食材准备：

猪肉馅、山药、玉米淀粉、酱油、葱姜末、盐、葱花。

制作步骤：

调肉馅：猪肉剁成肉馅，加入一勺玉米淀粉、适量酱油和葱姜末，搅拌均匀备用。
炒山药：热锅下油，放入切好的山药段翻炒片刻，然后加入适量清水。
煮山药：水开后，煮至山药变软。
下丸子：将调好的肉馅团成丸子，下入锅中。
调味出锅：丸子煮五分钟后（确保熟透），在汤内加入适量盐调味，撒上葱花即可出锅。

八、黄豆焖猪蹄

食材

猪蹄1只、干黄豆80克、生姜6片、大葱段、八角1颗、桂皮一小块、生抽3勺、老抽1勺、冰糖6颗、料酒2勺、食盐适量

详细做法

1.黄豆提前冷水浸泡4小时以上，泡到饱满发胀。

2.猪蹄剁成小块，冷水下锅，放入姜片、一勺料酒，大火煮开撇干净浮沫，继续煮5分钟捞出，温水冲洗干净表面杂质。

3.锅中放少许底油，下入冰糖小火炒出浅褐色糖色，倒入猪蹄快速翻炒均匀，表皮微微上色。

4.放入葱姜、八角桂皮炒出香料香气，淋入料酒、生抽、老抽翻炒。

5.加入没过猪蹄的滚烫开水，放入泡好的黄豆，大火烧开。

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6.全部转入砂锅，小火慢焖90分钟，最后开大火收一下汤汁，放适量盐调味即可出锅。

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