稍微动一动，汗珠子就顺着脖子往下淌；在厨房多站一会儿，更是闷得人心烦意乱。
天一热，餐桌上的“戏路”就得换。原来馋得流口水的红烧肉、酱肘子，这会儿看着都觉得糊嘴、不清爽。其实不是我们胃口变差了，是身体在悄悄提醒：该给餐桌“换季”啦！
少吃几顿油腻的猪肉，把C位留给下面这4样更应季、更养人的肉食。它们不燥不腻，做法简单，吃完身上轻快，心里也透亮。我家入夏后就轮着做，顿顿都光盘，你也赶紧试试。
一、鸭肉：夏天吃肉，首选“凉性”的它
老话说“防苦夏，多吃鸭”。鸭肉性凉，天生就适合在暑气重的日子里吃。它不像猪肉那么肥腻，脂肪大多藏在皮下，一下锅就能煸出不少油，剩下的肉质紧实，越嚼越香。
这会儿上市的仔姜，脆生生的像水果，辛辣味淡，带着一股清新的香气。跟鸭肉简直是天作之合——姜去腥，肉吸味，最后仔姜比肉还受欢迎。
【仔姜烧鸭】，香到舔盘子
1. 焯水去腥：半只麻鸭剁块，冷水下锅，加姜片和料酒，烧开撇净浮沫，捞出来用温水洗净（记得用温水，肉才不会柴）。
2. 煸炒出油：锅烧热倒油，下鸭块中火煸炒。慢慢看到鸭皮收缩、表面焦黄，锅底积了一层油，盛出一些，这一步是关键，炒完的鸭肉吃着才不腻。
3. 调味焖煮：加一勺豆瓣酱、一点老抽生抽、几粒冰糖炒出酱色，倒一罐啤酒或没过肉的热水，大火烧开转中小火焖20分钟。
4. 下仔姜收汁：汤汁剩一半时，铺上厚厚的仔姜片，再焖10分钟。最后开大火，丢进青红椒块翻几下断生就出锅。
一口下去：仔姜脆嫩中吸饱了肉汁，鸭肉软烂入味，咸香微辣，配米饭至少两碗打底。
二、乌鸡：夏天炖汤，它比普通鸡肉更“懂事”
很多人觉得夏天喝鸡汤容易上火，那是没选对鸡。换成乌鸡试试看——那股子燥劲儿立马化开了。乌鸡皮肉都是乌亮的，肉质细嫩鲜甜，老一辈人都说它“养人”，比普通肉鸡多了一份温润醇厚。
配上粉糯的铁棍山药、甘甜的红枣和一小把枸杞，炖出来汤色清亮，喝着温润不燥。大汗淋漓之后来一碗，感觉浑身都润了，力气也慢慢回来了。
【山药红枣乌鸡汤】，一碗润到脚后跟
1. 焯烫洗净：乌鸡斩块，冷水入锅加料酒姜片焯烫，撇净浮沫后捞出，用温水洗净。
2. 下锅慢炖：乌鸡块、红枣、姜片放进砂锅，加足量清水（一次加够，中途别添水），大火烧开转小火炖40分钟。
3. 下山药：铁棍山药去皮切滚刀块（怕手痒记得戴手套），放入锅中继续炖20分钟，直到山药粉糯。
4. 最后调味：撒入枸杞再煮5分钟，加盐调个味就关火。汤本身就鲜甜，鸡味和枣香融在一起，喝下去胃里暖乎乎的，特别舒服。
三、鲜虾：高蛋白低脂肪，夏天吃它没负担
夏天的虾正肥，壳薄肉厚，剥出来的虾仁水灵灵的。虾肉是实打实的高蛋白，又嫩又好消化，吃起来嘴里清爽，身上也没负担。
配菜我偏爱丝瓜和黑木耳——丝瓜水嫩清甜，木耳脆生生地咯吱响，三种口感在嘴里开会，颜色也好看。天热不想做复杂大菜，这盘几分钟就出锅，快手又体面。
【丝瓜木耳炒虾仁】，清清爽爽一夏
1. 腌虾仁：鲜虾去头剥壳挑虾线，洗净后加少许盐、料酒、玉米淀粉抓匀，最后淋半勺油封住水分，腌10分钟。
2. 备配菜：丝瓜刮掉硬皮切滚刀块；黑木耳提前泡发撕小朵，水开后焯1分钟捞出。
3. 滑炒虾仁：热锅凉油，下虾仁滑炒，见它蜷曲变红立刻盛出（千万别炒老了）。
4. 合炒：底油爆香蒜末，下丝瓜翻炒至变软出水，倒进木耳和虾仁，撒盐、来一点蚝油提鲜，大火翻炒均匀，淋两勺水淀粉勾个薄芡，让汤汁裹住所有食材，出锅！
丝瓜滑、木耳脆、虾仁弹，一勺舀起来，夏天的不痛快都消了大半。
四、加吉鱼：刺少肉嫩，全家老小都爱吃
加吉鱼名字讨喜，样子也好看，身上泛着淡红色的光泽。它的肉是蒜瓣状的，夹起一瓣就是一块整肉，刺又少，老人小孩吃起来特别放心。
夏天吃鱼，清蒸固然鲜，但偶尔红烧一次，浓郁酱香的汤汁挂在鱼身上，瞬间让人胃口大开。连盘底的汁都想拿米饭拌一拌，比猪肉解馋，还一点不腻人。
【红烧加吉鱼】，酱香浓郁超下饭
1. 处理鱼身：加吉鱼去鳞去鳃去内脏，两面划花刀，用厨房纸把里外水分彻底擦干（这是煎鱼不破皮、不溅油的关键）。
2. 煎鱼定型：锅烧热油，轻轻放入鱼，别急着翻，中小火煎到底面金黄定型了，再小心翻面煎另一面，盛出备用。
3. 红烧入味：底油爆香葱姜蒜和一颗八角，把鱼滑回锅里，沿锅边淋一勺料酒、一勺生抽、半勺老抽、几滴香醋，加一小勺白糖，倒入没过鱼身的热水。
4. 收汁装盘：大火烧开转中小火炖8-10分钟，中间用勺子不停往鱼身上浇汤汁。最后开大火收浓汤汁，撒一把葱花和红椒丝，关火。
鱼肉一瓣瓣饱含酱香，入口又嫩又滑，配白米饭真是绝了。
入伏的门槛就在眼前，别总盯着猪肉不放了。这4样肉换着做，一周不重样，营养跟上了，花样也有了。关键是每一道端上桌，都让人眼睛一亮，筷子停不下来。
夏天虽然热得有些难熬，但一日三餐
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https://3g.chinaftzj.org/news/zuqiu/912348.html吃对了，身上有劲，心里也舒坦。愿咱们都这样安安康康的，用家常的好味道，顺顺当当度过长长的炎夏。
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