秋天孩子猛长期，白菜土豆先靠边，这8道菜换着做钙和蛋白都补齐|冬瓜|十大硬菜|土豆|牛肉|白菜|胡萝卜|腐竹|芥兰|虾仁|香菇

秋季正是孩子生长猛长期，很多家长还总做白菜土豆，营养跟不上。想要帮孩子长高，重点补足优质蛋白和钙质！分享8道家常好菜，食材常见、做法简单，鲜香软嫩孩子爱吃，钙和蛋白一次性补齐，助力个子往上窜！

一、蒜蓉西兰花炒虾仁

食材准备

西兰花 1 颗掰小朵鲜虾仁 200g 去除虾线大蒜 5 瓣、生姜 2 片料酒 1 勺、白胡椒粉少许、淀粉少许盐、蚝油适量

做法步骤

1、虾仁加入料酒、白胡椒粉、淀粉抓拌，腌制十分钟。

2、西兰花放入淡盐水浸泡十分钟洗净；大蒜剁蒜蓉，生姜切末。

3、沸水加少许盐和食用油，西兰花焯水一分半钟，迅速捞出过凉水，锁住鲜亮翠色。

4、热锅倒油，四成油温放入虾仁，中火滑炒至卷曲变色，盛出来备用。

5、锅底留油，下入姜末和一半蒜蓉小火煸香。

6、大火倒入西兰花快速翻炒，再放回虾仁翻拌。

加盐、蚝油调味，最后撒剩下一半生蒜蓉，翻几下就出锅。

二、腐竹烧平菇

【食材】

干腐竹、平菇、青尖椒、葱、姜、蒜、盐、生抽、白糖、水淀粉

【具体做法】

1，干腐竹提前用清水泡发，泡至没有硬芯切成小段备用。泡腐竹有个小技巧：腐竹比较轻容易浮起来，可以在盆里扣一个小盘子把腐竹压进水里，泡得更均匀透彻。

2，平菇剪去根部清洗干净，顺着纹理撕成大小均匀的条状。

3，锅里水烧开，把撕好的平菇放进去大火焯水1分钟左右。平菇变软后捞出过一下凉水，再用手轻轻攥干水分去除平菇的杂质和土腥味，炒出来口感清爽鲜美。

4，青尖椒去蒂去籽切成细条。再切点葱花、姜丝和蒜片备用。

5，热锅凉油，下入葱姜蒜，大火爆炒出香味。

6，倒入处理好的平菇翻炒均匀，淋入半碗清水，加适量盐、一勺生抽，再放一点点白糖提鲜。白糖一点点就好，以吃不出甜味为准，让汤汁更醇厚。

7，把泡好的腐竹也倒进来翻匀，大火烧开后转中小火咕嘟2到3分钟，让平菇和腐竹充分吸收汤汁的香味。

8，最后放入切好的青尖椒条翻炒几下，淋入小半碗水淀粉勾个薄芡。大火收汁，等汤汁变得浓稠就可以关火出锅了。

三、芥兰炒牛肉

准备食材: 芥兰、牛肉、姜丝、蒜末。

做法步骤:

1、牛肉切薄片放入大碗中，然后加入姜丝、淀粉、生抽、胡椒粉和花生油抓拌均匀，再腌制十分钟备用。

2、芥兰切小朵清洗干净，然后起锅烧水，水烧开之后，放入芥兰焯熟，再捞出沥干水分备用。

3、切好蒜末，再热锅烧油，油热以后，放入牛肉煸炒至变色，然后盛出备用。

4、另热锅烧油，油热以后，放入蒜末爆香，接着倒入芥兰炒出香味，然后加入食盐和蚝油调味提鲜，再倒入牛肉一起翻炒均匀入味，即可出锅开吃。

四、脆皮豆腐

准备食材:嫩豆腐，葱段。

做法步骤:

1、起锅烧油，油热后放入嫩豆腐煎一下，煎至两面金黄。

2、然后放入食盐、生抽调味，翻炒均匀上色。

3、接着淋入水淀粉勾芡，煮至酱汁浓稠，撒上葱段翻炒几下，即可出锅装盘开吃。

五、冬瓜菌菇牛肉片

食材：冬瓜一小块、鲜香菇4朵、牛里脊一小块、生姜、少量生抽、淀粉、一点点食用油、少许盐

冬瓜去皮去籽，切成薄薄的厚片；鲜香菇清洗干净切片；牛里脊逆着纹理切成薄片，加入一点点生抽、一小撮淀粉、几滴食用油抓匀，腌10分钟，肉片会更嫩不容易柴。生姜切丝备用。
热锅放少量油，姜丝下锅爆香，放入牛肉片快速滑到变色立刻盛出来，不要完全炒熟，七八成熟就捞出。
同一个锅不用洗，放入香菇片小火翻炒出香味，倒入冬瓜片，加小半碗清水，盖上锅盖中小火焖煮3分钟，冬瓜变得半透明，倒入刚才滑好的牛肉片，快速翻匀，再焖1分钟，放少量盐调味就可以出锅。

六、玉米胡萝卜山药菌菇汤

食材：甜玉米半根、胡萝卜一小段、铁棍山药一小根、鲜香菇3朵、姜片2片，少量盐

玉米切成小段；胡萝卜去皮切滚刀块；山药去皮切成小段，泡进清水里面，防止氧化发黑；香菇清洗干净，十字改刀。

处理山药的时候建议戴上一次性手套，山药粘液容易刺激皮肤发痒。

锅里放入适量清水，放入姜片、玉米、胡萝卜、香菇，大火烧开之后，调成中小火，盖上盖子煲15分钟，再放入山药继续小火煲10分钟。
出锅前放很少一点点盐调味就可以，不需要放鸡精、味精，食材本身清甜，味道足够。

七、虾仁蒸蛋

食材：鸡蛋2个、鲜虾仁6～8只、温水、少许盐、葱花、生抽

详细做法

1. 鸡蛋加少许盐打散，加入1.5倍温水搅匀，过滤掉表面浮沫。

2. 盖上保鲜膜扎小孔，水开上锅小火蒸8分钟。

3. 放入虾仁，继续蒸3分钟。

4. 出锅淋几滴生抽，撒上葱花即可。

八、豆腐炖排骨

食材：排骨350g、嫩豆腐1块、姜片、料酒、盐

详细做法

1. 排骨冷水下锅，加姜片、料酒焯水，撇去浮沫捞出洗净。

2. 排骨、姜片放入砂锅，加足量开水小火炖40分钟。

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3. 豆腐切小块下锅，继续炖15分钟，出锅加盐调味。

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