孩子长身体，这8道菜换着做，有荤有素有汤，一周不用愁

家里有正在蹿个子的娃，爸妈总免不了为三餐发愁：既要补够蛋白质、钙和维生素，又怕菜做腻了孩子挑食，顿顿想新菜名简直费脑。今天整理出8道快手又养人的家常菜，从硬菜到清蔬再到暖汤全覆盖，做法零难度，手残党也能一次成功，一周换着做，孩子主动添碗吃饭，个子蹭蹭往上长。

一、青椒焖油豆腐

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准备食材

油豆腐300克、青椒3个、大蒜、生姜、葱花

调味：生抽、老抽、蚝油、盐、白糖、鸡精、清水

详细制作步骤

1. 油豆腐处理：买回来的油豆腐如果偏油，用温水冲洗一遍，洗掉多余浮油，吃着不腻。
2. 对半切开：把油豆腐对半剪开，内部开口更大，焖煮的时候更容易吸满汤汁。
3. 辅料处理：青椒切滚刀块、姜蒜切片、小葱切葱花备用。
4. 爆香底料：锅中倒油，下入姜蒜片小火炒出香味，不要炒糊发苦。
5. 翻炒油豆腐：倒入处理好的油豆腐，中小火翻炒1分钟，微微煎香。
6. 调味上色：加一勺生抽、少许老抽调色、一勺蚝油、少许盐、少许白糖提鲜。
7. 加水焖煮：加入适量清水，水量没过一半食材即可，大火烧开。
8. 小火焖透：盖上锅盖，中小火焖煮5分钟，让油豆腐充分吸收酱汁。
9. 加入青椒：打开锅盖，倒入青椒块，大火翻炒均匀，青椒断生即可。
10. 大火收汁：开大火收浓汤汁，让每一块油豆腐都挂满浓郁酱汁。
11. 提鲜出锅：加少许鸡精、撒葱花翻拌均匀，入味出锅！

二、菠菜猪肝汤

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食材

菠菜、猪肝、生姜、料酒、淀粉

步骤

1、猪肝切薄片，用料酒、淀粉和姜片抓匀腌制10分钟去腥

2、菠菜洗净，烧一锅开水，下菠菜焯烫30秒捞出（去草酸）

3、另起一锅水烧开，加姜片，放入腌好的猪肝片

4、大火煮至猪肝变色撇去浮沫，约2分钟

放入焯好的菠菜，加盐调味即可

三、洋葱孜然牛肉

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准备食材

牛里脊250克、紫皮洋葱1个、青辣椒1个、大蒜、生姜

腌肉料：生抽、料酒、淀粉、胡椒粉、食用油

调味：孜然粉、辣椒粉、盐、白糖、鸡精、蚝油

详细制作步骤

1. 牛肉切条：牛里脊去掉多余筋膜，切成粗细均匀的牛肉条，大小均匀熟得更一致。
2. 浸泡去腥：牛肉条放入清水中浸泡5分钟，泡出淤血，减少腥味，捞出攥干水分。
3. 精准腌制：加生抽、料酒、白胡椒粉、一勺淀粉，下手抓拌均匀，腌制15分钟。
4. 锁水保鲜：淋一勺食用油拌匀，锁住牛肉水分，炒制出来鲜嫩不发干。
5. 食材改刀：洋葱切成均匀细丝，青椒切条，姜蒜切沫备用。
6. 大火滑炒牛肉：油温七成热，下入牛肉条，大火快速翻炒，炒至牛肉八分熟立马盛出。
7. 爆香配菜：锅底留底油，下入姜蒜末炒香，倒入洋葱、青椒，大火翻炒至断生。
8. 牛肉回锅：把炒好的牛肉倒回锅中，和配菜充分混合翻拌。
9. 放调味粉料：根据口味撒上足量孜然粉、少许辣椒粉，增香提味。
10. 微调味道：加少许盐、半勺蚝油、一点点白糖提鲜，中和辛辣口感。
11. 爆炒出锅：全程大火翻炒30秒，激发出孜然和肉的香味，翻炒均匀即可装盘！

四、莲藕花生猪蹄汤

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食材

猪蹄半只、粉藕1节、红衣花生一把、姜片、少许葱花

制作步骤

1. 猪蹄冷水下锅焯水，去除血沫，洗净备用；莲藕去皮切厚块，花生洗净。
2. 砂锅放入猪蹄、姜片、花生，加满清水，大火煮开转小火炖1小时。
3. 加入莲藕块，继续慢炖40分钟，炖到莲藕软糯，汤汁奶白。
4. 加盐调味，撒上一点葱花，鲜香不油腻。

五、芥蓝炒牛肉

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准备食材：牛肉，芥蓝，蒜末。

做法步骤：

1、牛肉清洗干净切成片，加入生抽、蚝油、淀粉和食用油，抓拌均匀腌制十分钟。芥蓝清洗干净沥干水分，然后斜切成小段。

2、起锅烧油，油热后放入腌制好的牛肉翻炒均匀，炒至变色后盛出备用。

3、再次起锅烧油，油热后放入蒜末炒出香味，再放入芥蓝翻炒均匀，炒至芥蓝断生后加入食盐翻炒均匀。

4、芥蓝炒熟之后，放入牛肉快速翻炒片刻，就可以出锅装盘开吃了。

六、蚝油香菇

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食材：香菇、蒜末、线椒、小米椒、食用油、蚝油、生抽、食盐

做法：

（1）香菇洗净切成片，线椒洗净去蒂切成小块，小米椒洗净切成小段，蒜洗净切好备用。

（2）起锅烧油，起温后爆香蒜末、小米椒，加入香菇翻炒至软，再加入线椒翻炒至断生，最后加入蚝油，生抽、食盐翻炒均匀即可。

七、香煎豆腐

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食材：老豆腐 1 块（约 500g）、葱花、蒜末、生抽 2 勺、蚝油半勺、少许盐、淀粉少许

做法

1、老豆腐切成厚方块，表面薄薄拍一层干淀粉，可以防破碎、煎出金黄外壳。

2、平底锅刷薄油，豆腐平铺下锅，中小火慢煎，一面煎至金黄定型再翻面，两面煎好盛出来。

3、锅中留底油，放入蒜末爆香，加入生抽、蚝油、小半碗清水，少许盐调成酱汁煮开。

4、把煎好的豆腐倒回锅中，小火焖 2 分钟，让豆腐吸满汤汁。

5、开大火稍微收一下汤汁，撒上葱花就可以出锅。

八、腐竹炒五花肉

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【食材准备】

泡发腐竹、少量五花肉、青红辣椒、蒜片、生抽、少许蚝油

【 做 法】

腐竹提前温水泡软，切成段；五花肉切薄片，青红辣椒切块备用。

干锅下五花肉，小火慢慢煸出油脂，煸到肉片微微焦黄，放蒜片爆香。

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倒入腐竹翻炒，加生抽、一点点蚝油，放少量清水焖 2 分钟，最后下青红辣椒，翻炒断生，加盐调味出锅。

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https://www.zaele.cn/img/logo.php?/ArTicle/details/159165.sHTmL
http://jzx.055178.com/logo.php?/ArTicle/details/90671797.sHTmL
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https://kaoshi.jiushunzz.com/app/logo.phphttps://www.sh-mk.com/logo.php?/ArTicle/details/69408635.sHTmL
http://lpl.055178.com/logo.php?/ArTicle/details/46441984.sHTmL
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https://kaoshi.jiushunzz.com/app/logo.phphttps://www.sh-mk.com/logo.php?/ArTicle/details/456043.sHTmL
http://www.kyplay.com/logo.php?/ArTicle/details/986652.sHTmL
http://www.xajhmp.com/logo.php?/ArTicle/details/35456038.sHTmL
http://yd.055178.com/logo.php?/ArTicle/details/3219805.sHTmL
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https://kefu163.com/logo.php?/ArTicle/details/328040.sHTmL
https://www.zhiantong.com.cn/logo.php?/ArTicle/details/86524967.sHTmL
https://www.zaele.cn/img/logo.php?/ArTicle/details/57948925.sHTmL
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http://www.055178.com/logo.php?/ArTicle/details/51698875.sHTmL
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http://jzx.055178.com/logo.php?/ArTicle/details/2272430.sHTmL
https://www.zaele.cn/img/logo.php?/ArTicle/details/182637.sHTmL
http://6.huayezy.com/logo.php?/ArTicle/details/47449187.sHTmL
http://www.xajhmp.com/logo.php?/ArTicle/details/1790152.sHTmL
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http://jzx.055178.com/logo.php?/ArTicle/details/972073.sHTmL
http://www.yuejian1996.com/css/logo.aspx?/ArTicle/details/84359741.sHTmL
http://6.huayezy.com/logo.php?/ArTicle/details/2259135.sHTmL
http://www.powerdekor-home.com/logo.php?/ArTicle/details/1643291.sHTmL
http://6.huayezy.com/logo.php?/ArTicle/details/706707.sHTmL
https://en.sh-mk.com/logo.php?/ArTicle/details/078702.sHTmL
http://yd.055178.com/logo.php?/ArTicle/details/5243654.sHTmL
http://www.yuejian1996.com/css/logo.aspx?/ArTicle/details/13477807.sHTmL
http://bj.whsyunbo.com/logo.php?/ArTicle/details/4827515.sHTmL
http://lpl.055178.com/logo.php?/ArTicle/details/1721542.sHTmL
http://www.kyplay.com/logo.php?/ArTicle/details/32247799.sHTmL
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http://unitqc.com/logo.php?/ArTicle/details/786032.sHTmL
http://www.xajhmp.com/logo.php?/ArTicle/details/2107764.sHTmL
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https://www.zhiantong.com.cn/logo.php?/ArTicle/details/092336.sHTmL
http://www.binxiong.com/logo.php?/ArTicle/details/19929728.sHTmL
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https://www.cdjlzx.com.cn/logo.php?/ArTicle/details/9881807.sHTmL
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http://bj.whsyunbo.com/logo.php?/ArTicle/details/33107234.sHTmL
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http://www.binxiong.com/logo.php?/ArTicle/details/48132566.sHTmL
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https://en.sh-mk.com/logo.php?/ArTicle/details/8838690.sHTmL
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http://www.binxiong.com/logo.php?/ArTicle/details/395025.sHTmL
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http://lpl.055178.com/logo.php?/ArTicle/details/42448730.sHTmL
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https://kefu163.com/logo.php?/ArTicle/details/09651162.sHTmL
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http://unitqc.com/logo.php?/ArTicle/details/3090320.sHTmL
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http://jzx.055178.com/logo.php?/ArTicle/details/4608891.sHTmL
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https://www.zaele.cn/img/logo.php?/ArTicle/details/22137900.sHTmL
https://www.cdjlzx.com.cn/logo.php?/ArTicle/details/763916.sHTmL
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http://www.unitqc.com/logo.php?/ArTicle/details/6891670.sHTmL
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https://exam.monitaedu.com/app/logo.php?/ArTicle/details/804818.sHTmL
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https://www.cdjlzx.com.cn/logo.php?/ArTicle/details/047279.sHTmL
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http://www.unitqc.com/logo.php?/ArTicle/details/848400.sHTmL
http://jzx.055178.com/logo.php?/ArTicle/details/148700.sHTmL
http://6.huayezy.com/logo.php?/ArTicle/details/839694.sHTmL
http://www.xajhmp.com/logo.php?/ArTicle/details/644276.sHTmL
http://www.powerdekor-home.com/logo.php?/ArTicle/details/571559.sHTmL
https://kefu163.com/logo.php?/ArTicle/details/8962220.sHTmL
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https://aist-tech.com/logo.php?/ArTicle/details/5197311.sHTmL
https://exam.monitaedu.com/app/logo.php?/ArTicle/details/7135369.sHTmL
http://www.powerdekor-home.com/logo.php?/ArTicle/details/8726373.sHTmL
http://crm.055178.com/logo.php?/ArTicle/details/388735.sHTmL
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http://hmcrm.055178.com/logo.php?/ArTicle/details/6531915.sHTmL
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http://www.yuejian1996.com/css/logo.aspx?/ArTicle/details/696918.sHTmL
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http://jp.055178.com/logo.php?/ArTicle/details/149116.sHTmL
http://www.powerdekor-home.com/logo.php?/ArTicle/details/394477.sHTmL
https://www.cdjlzx.com.cn/logo.php?/ArTicle/details/5229378.sHTmL
https://aist-tech.com/logo.php?/ArTicle/details/42987571.sHTmL
http://bj.whsyunbo.com/logo.php?/ArTicle/details/794415.sHTmL
https://www.cdjlzx.com.cn/logo.php?/ArTicle/details/821665.sHTmL
http://6.huayezy.com/logo.php?/ArTicle/details/323235.sHTmL
https://www.zaele.cn/img/logo.php?/ArTicle/details/6411174.sHTmL
http://lpl.055178.com/logo.php?/ArTicle/details/705043.sHTmL
http://jzx.055178.com/logo.php?/ArTicle/details/4174780.sHTmL
https://www.cdjlzx.com.cn/logo.php?/ArTicle/details/9456889.sHTmL
https://exam.monitaedu.com/app/logo.php?/ArTicle/details/009792.sHTmL
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http://www.055178.com/logo.php?/ArTicle/details/9812196.sHTmL
http://crm.055178.com/logo.php?/ArTicle/details/125222.sHTmL
http://www.kyplay.com/logo.php?/ArTicle/details/988735.sHTmL
http://lpl.055178.com/logo.php?/ArTicle/details/0610283.sHTmL
http://crm.055178.com/logo.php?/ArTicle/details/9957853.sHTmL
http://www.kyplay.com/logo.php?/ArTicle/details/3098062.sHTmL
https://www.cdjlzx.com.cn/logo.php?/ArTicle/details/33861516.sHTmL
https://www.zaele.cn/img/logo.php?/ArTicle/details/0081717.sHTmL
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http://6.huayezy.com/logo.php?/ArTicle/details/49197231.sHTmL
https://aist-tech.com/logo.php?/ArTicle/details/008277.sHTmL
http://www.kyplay.com/logo.php?/ArTicle/details/92692378.sHTmL
http://hmcrm.055178.com/logo.php?/ArTicle/details/2925049.sHTmL
https://www.cdjlzx.com.cn/logo.php?/ArTicle/details/11396610.sHTmL
http://www.binxiong.com/logo.php?/ArTicle/details/90647634.sHTmL
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https://kefu163.com/logo.php?/ArTicle/details/636851.sHTmL
https://www.zhiantong.com.cn/logo.php?/ArTicle/details/31738047.sHTmL
http://www.kyplay.com/logo.php?/ArTicle/details/099348.sHTmL
https://www.zhiantong.com.cn/logo.php?/ArTicle/details/900012.sHTmL
https://www.zaele.cn/img/logo.php?/ArTicle/details/7611033.sHTmL
http://powerdekor-home.com/logo.php?/ArTicle/details/0980520.sHTmL
http://powerdekor-home.com/logo.php?/ArTicle/details/2269266.sHTmL
https://www.zaele.cn/img/logo.php?/ArTicle/details/36502319.sHTmL
https://kaoshi.jiushunzz.com/app/logo.phphttps://www.sh-mk.com/logo.php?/ArTicle/details/4438646.sHTmL
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http://www.binxiong.com/logo.php?/ArTicle/details/6779562.sHTmL
http://bj.whsyunbo.com/logo.php?/ArTicle/details/044360.sHTmL
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http://6.huayezy.com/logo.php?/ArTicle/details/3940537.sHTmL
http://bj.whsyunbo.com/logo.php?/ArTicle/details/16973048.sHTmL
http://www.binxiong.com/logo.php?/ArTicle/details/137443.sHTmL
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http://www.binxiong.com/logo.php?/ArTicle/details/286184.sHTmL
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http://kyplay.com/logo.php?/ArTicle/details/725305.sHTmL
http://hmcrm.055178.com/logo.php?/ArTicle/details/25976327.sHTmL
http://www.xajhmp.com/logo.php?/ArTicle/details/77952140.sHTmL
http://jp.055178.com/logo.php?/ArTicle/details/646897.sHTmL

这八道菜荤素汤搭配得刚刚好，不用复杂食材，楼下菜市场就能买全，按轮次安排一周晚餐，每天15分钟就能搞定大半，娃吃得香营养足，爸妈再也不用为下顿做啥挠头~