秋天别缺蛋白质，常吃这8道高蛋白家常菜，补足营养，安稳度秋！|五花肉|冬瓜|南瓜|家常菜|洋葱|秋天|美味菜肴|芹菜|虾仁|蛋白质|鸡蛋

入秋后气温骤降，人体代谢速度加快，身体为了抵御寒意，对蛋白质的需求比夏天高出近20%。不少人一到秋天就手脚冰凉、容易疲乏、换季感冒，多半是蛋白质摄入不足拖了后腿。比起吃价格不菲的补剂，家常餐桌上的高蛋白食材才是性价比之王，今天就给大家分享8道做法零难度、蛋白含量拉满的家常菜，每天换着做，全家老小都能补足营养，舒舒服服稳过秋。

一、芹菜炒香干

食材：芹菜300g，香干4块，大蒜2瓣，红椒半个，盐，生抽，少许食用油

做法：

1.芹菜撕掉老筋，切成小段；香干切细条；蒜切片，红椒切丝。

2.锅中烧水，放少许盐，芹菜焯水30秒捞出过凉水，保持脆嫩。

3.热锅烧油，蒜片爆香，下入香干小火翻炒1分钟。

4.倒入芹菜、红椒，加少量生抽、盐，大火快速翻炒1分钟即可出锅。

二、冬笋爆炒五花肉

准备食材:冬笋，五花肉，小米辣，

制作方法:

第一步:把冬笋斜刀切块儿备用，五花肉切片儿。切好的冬笋焯水捞出。

第二步:锅中放油炒香葱姜和五花肉之后放入冬笋一起爆炒。然后加入盐，鸡精，蚝油，生抽大火翻炒即可出锅。

三、台式卤肉饭

所需食材

五花肉、洋葱、蒜末、葱花、熟鸡蛋

生抽、老抽、蚝油、冰糖、料酒、盐、食用油

详细制作步骤

五花肉洗净，切成大小均匀的小丁，不要太大不易入味。
洋葱切成小丁备用，洋葱是卤肉饭提香的关键食材。
锅中不用放油，直接下入五花肉丁中小火煸炒。
慢慢煸炒出五花肉多余油脂，炒至肉丁微微焦黄。
倒出多余猪油，留少许底油，吃起来不油腻。
下入洋葱丁、蒜末，小火翻炒出香，炒至洋葱透明变软。
淋入一勺料酒去腥，加一勺老抽翻炒上色。
加入两勺生抽、一勺蚝油、几颗冰糖，翻炒均匀。
倒入足量开水，完全没过所有食材，放入去皮熟鸡蛋。
大火烧开后，转最小火盖上锅盖焖煮20分钟。
焖至五花肉软烂不腻、鸡蛋吸满酱香汤汁。
打开锅盖，根据口味微调少许食盐。
开大火收汁，煮至汤汁浓稠红亮、紧紧裹住肉丁。
卤肉和卤蛋切块，连同浓稠酱汁一起浇在米饭上。
撒上葱花点缀，拌匀即可食用。

四、清炒冬瓜

材料：冬瓜 500克；大蒜 3瓣；食用油适量；盐适量；白胡椒粉适量；生抽适量；鸡精适量（可选）

做法步骤：

准备食材：冬瓜去皮，去籽，切成薄片或块；大蒜剁成蒜末备用。
焯水：锅中烧一锅热水，加入少许盐，将切好的冬瓜片放入沸水中焯水2-3分钟，捞出沥干水分备用。
炒香蒜末：热锅凉油，加入蒜末炒香，注意火候，不要炒焦。
加入冬瓜：将焯过水的冬瓜片加入锅中，翻炒均匀。
调味：加入适量的盐、白胡椒粉和少许生抽，继续翻炒，直到冬瓜片完全入味。
翻炒均匀：将冬瓜翻炒均匀，炒至冬瓜变软但仍保持脆感。
出锅：根据个人口味可加入一点鸡精调味，再翻炒均匀后，关火，盛出装盘即可。

五、西兰花虾仁豆腐蒸蛋

食材：鸡蛋 2 个、嫩豆腐、鲜虾仁、葱花

做法：

1.西兰花洗净切小朵，焯熟备用；

2.虾仁也倒进水里煮熟后捞出；

3.碗里打两个鸡蛋，加入一勺盐和1.5倍水，，把鸡蛋打散打均匀。

4.豆腐切块小块放入蒸碗底，倒入鸡蛋液，撇去浮沫，摆上西兰花、虾仁；

5.盖上保鲜膜搓小洞，蒸锅里烧开水后放入碗，蒸15-18分钟左右，鸡蛋液完全凝固就可以了；

6.出锅后淋入酱油，香油即可。

六、洋葱炒蛋

食材:

洋葱，鸡蛋，葱花。

做法:

1、洋葱切好，鸡蛋加一点盐打散备用。

2、锅里热油，倒入鸡蛋炒熟盛出备用。

3、再热油倒入洋葱炒至断生，然后倒入鸡蛋加两勺生抽、一勺蚝油、少许白糖。

4、翻炒均匀，撒点葱花，即可出锅。

七、当归黄芪黑豆煮鸡蛋

食材

鸡蛋2个，提前泡发的黑豆1小把，当归2片，黄芪5片，红枣4颗，枸杞1小撮，红糖1小块。

做法

鸡蛋冷水下锅煮熟，捞出过凉水剥去外壳；黑豆提前浸泡2小时，更容易煮烂。
除枸杞外，把鸡蛋、黑豆、当归、黄芪、红枣、红糖全部放入砂锅，加足量清水。
大火煮开后转小火慢炖15分钟，把鸡蛋捞出，轻轻敲出裂纹再放回锅中。
继续小火炖煮10分钟，关火前放入枸杞焖5分钟，吃蛋喝汤，温热食用最佳。

八、南瓜小米粥

所需食材：小米一百克、老南瓜三百克、枸杞十几粒、清水适量、冰糖少许（可选）。

步骤：

小米淘洗两遍，不要用力搓揉，以免营养流失。淘洗后放入清水中浸泡二十分钟，让米粒充分吸收水分，煮时更容易开花出稠。
老南瓜去皮去瓤，切成两厘米见方的小块。选择老南瓜是因为其甜度高、质地粉糯，煮出的粥色泽金黄、口感更佳。
锅中加入足量清水，大火烧开后放入浸泡好的小米。水与米的比例大约为十五比一，喜欢稀薄口感可适当增加水量。
再次沸腾后转小火，用勺子轻轻搅动锅底，防止小米粘锅。盖上锅盖留一条缝隙，慢煮十五分钟，其间每隔几分钟搅动一次。
待小米煮至开花、粥体开始浓稠时，加入切好的南瓜块，继续小火慢煮十分钟，直到南瓜软烂、能用勺子轻松压碎。
用勺子将部分南瓜块压碎融入粥中，使粥体更加金黄浓稠。随后放入洗净的枸杞，再煮两分钟即可关火。

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https://gitlab.com/willjonesjhkdg/ovouwzn/-/blob/main/20261006_867688.md
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https://gitlab.com/frankcookhuwju/jikcpyx/-/blob/main/20261006_924890.md
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https://gitlab.com/nickwestcuada/ntcdqqp/-/blob/main/20261006_533721.md
https://gitlab.com/tonycole2uwo4/ledorpr/-/blob/main/20261006_983592.md
https://gitlab.com/denismossuqdmb/cdyttqu/-/blob/main/20261006_607010.md
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https://gitlab.com/justinwadev4dhh/dmdmbma/-/blob/main/20261006_774458.md

关火后盖上锅盖焖五分钟，让粥的余温继续发挥作用，口感会更加绵密顺滑。盛出后根据个人口味决定是否加冰糖。

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