孩子长身体，这8道菜换着做，蛋白质补得足，吃饭也香|姜丝|牛肉|猪蹄|白菜|美味菜肴|菠菜|蛋白质|西兰花|调味|豆干|长身体

孩子想要长得高、体质好、少生病，关键就是补够优质蛋白、脾胃吸收好！

很多家长天天追着喂饭，孩子依旧瘦小、不爱吃饭、不长个子，其实不是吃得少，是吃得不对、营养跟不上。

不用大鱼大肉瞎补，给孩子轮换做这8道高蛋白家常菜，做法清淡不油腻、健脾易消化、开胃又下饭。

每天换花样，孩子胃口越来越好，蛋白质拉满，身高体质蹭蹭涨！

一、板栗焖烧鸡

【食材准备】三黄鸡、板栗、姜片、葱段、冰糖、生抽、老抽、料酒、盐

【家常做法】

三黄鸡剁成小块，冷水下锅，加料酒和两片姜焯水，撇干净表面的浮沫，捞出来沥干水分。板栗剥掉外壳和内层薄皮，姜切片、葱切段备用。

锅里倒少许油，放入冰糖小火慢慢炒出糖色，倒入鸡块大火翻炒，让每块肉都裹上糖色。

下姜片和葱段炒出香味，加生抽、老抽翻炒均匀，倒入没过鸡块的热水，大火烧开。

放入板栗，转中小火盖上盖子焖 25 分钟，焖到板栗软糯、鸡肉轻轻一撕就脱骨。

开盖转大火收浓汤汁，煮到酱汁浓稠挂在肉上，加少许盐调味，撒上葱花就能出锅。

二、辣椒白菜烧草鱼块

所需食材：草鱼、大白菜、青红辣椒、以及生活调味品

第一步：草鱼让摊主帮着剁成小块，回家冲洗干净控控水，加葱姜、盐和一小勺料酒抓匀腌个二十分钟，腌好挑掉葱姜，撒点干淀粉让每块鱼都裹上薄薄一层。

第二步：锅里油温六七成热下鱼块，炸到表皮定型捞出来，再升高油温复炸一遍更酥，像现在天冷可以多炸点冷冻起来随吃随取，我家冰箱里就常备着一袋，昨天晚上刚炸的这次正好用上。

第三步：白菜帮和白菜叶分开，帮子斜刀片成片、叶子手撕就行，辣椒能吃辣的多放两根，切段切圈都随意，锅里留点底油再挖一小块猪油，下姜丝蒜末和辣椒爆香，先炒白菜帮，炒到边缘有点透明再下叶子。

第四步：加生抽、一点老抽上色，倒一小碗的清水烧开，把炸好的鱼块放进去烧个3-5分钟就行，不用久煮，时间长了鱼块就不酥了，加盐调味，勾不勾芡全凭自己喜欢，你看这样随手烧一锅有肉有菜还有汤，搭配简单味道却满满，用来下饭太香了。

三、蒜蓉炒菠菜

食材

菠菜一大把、大蒜、食盐、少许食用油

详细制作过程

1、菠菜清洗干净，沥干水分备用；大蒜剁成蒜末。

2、锅中烧水轻微焯烫菠菜，捞出挤干水分，避免炒出发涩。

3、热锅热油，下入蒜末小火炒出浓香味。

4、倒入菠菜，全程大火快速翻炒均匀。

5、加少许食盐调味，翻匀立刻出锅，避免炒软烂发黄。

四、黄豆焖猪蹄

食材

猪蹄半只、干黄豆 150g、生姜、大葱、八角 1 颗；生抽 3 勺、老抽半勺、料酒、盐。

详细做法

黄豆提前浸泡 4 小时以上；猪蹄剁块，冷水下锅，放入姜片、料酒焯水，撇净浮沫捞出冲洗。
锅里少油，下猪蹄翻炒到表面微微焦黄，放入葱姜、八角炒香，加入生抽、老抽翻炒上色。
倒入足量热水，下入泡好的黄豆，大火烧开转小火盖盖焖 70 分钟。
最后加盐调味，开大火收一下汤汁，汤汁浓稠即可出锅。

五、砂锅白菜虾

食材：白菜适量，海虾少许，葱段，姜丝，盐少许

1，白菜切大块，葱段、姜丝备用，鲜虾剪去虾毛和虾枪备用，可干烧砂锅里放入花生油，入葱丝姜丝炒香，倒入白菜煸炒均匀。

2，把虾均匀的摆在白菜上面，撒少许清水小火慢慢炖10分钟，加少许盐调味，直接上桌即成，微甜微咸十分美味。

六、嫩豆干烧牛肉

食材

牛里脊 220g、厚豆干 4 块、青椒、小米辣（可选）、姜蒜；生抽 2.5 勺、蚝油一勺、少许淀粉、盐。

详细做法

牛肉逆着纹理切薄片，加生抽、淀粉、一点点油抓匀腌制 15 分钟；豆干切厚片。
锅中少油，放入豆干，两面煎至微微金黄盛出备用。
同一口锅，下姜蒜爆香，倒入牛肉快速滑炒，变色之后倒入豆干。
加入蚝油，少量清水焖 4 分钟，最后放青椒，加盐调味，大火翻匀出锅。

七、口蘑炒鸡胸肉

食材：口蘑、鸡胸肉、少许盐、生抽

做法

1. 鸡胸肉切片腌制10分钟；口蘑洗净切片；

2. 鸡胸肉下锅炒至变白盛出；

3. 口蘑炒出鲜汁，倒入肉片翻匀调味即可。

八、西兰花炒牛肉

食材：牛里脊、西兰花、少许生抽、淀粉

做法

1. 牛肉切薄片，加淀粉、少许油腌制10分钟更嫩；

2. 西兰花切小朵焯水备用；

3. 大火热油快速滑炒牛肉至变色盛出；

4. 锅底留油炒西兰花，倒入牛肉翻匀、轻微调味出锅。

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孩子长高饮食小总结

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