不少人过了50岁都有这感受：拎半袋米走两步就胳膊酸，爬三层楼腿软得要歇两回，连剪个脚趾甲抬会儿腿都发颤，去体检医生总说肌肉量流失太快——其实这多半是身体在喊“缺蛋白质”了！蛋白质是肌肉的“基石”、免疫力的“铠甲”，年纪大了消化吸收弱，补蛋白不能瞎买贵价补剂，把餐桌上这8道高蛋白家常菜吃对，软嫩好消化，成本还亲民，天天吃都不腻。

一、鲜百合蒸南瓜

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所需食材：新鲜百合2个（约100克）、老南瓜300克、枸杞10粒、冰糖15克、水淀粉少许

步骤：

1.南瓜削去外皮，挖掉内瓤和籽，冲洗干净后切成厚薄均匀的片状，厚度控制在1厘米左右，太薄容易蒸烂，太厚不容易熟透。

2.鲜百合切去根部，一瓣一瓣掰开，放入淡盐水中浸泡8分钟，这样能有效去除百合表面的微量泥沙，同时让百合片更加脆嫩。

3.准备一个深口蒸碗，将南瓜片呈放射状码入碗中，中间留出一个小凹坑用来放百合，这样摆盘不仅好看，受热也更加均匀。

4.把泡好的百合沥干水分，轻轻放在南瓜上面，撒上洗净的枸杞，冰糖敲成碎末均匀撒在最上层，不喜欢太甜可以减量。

5.蒸锅注入足量清水，水烧开上大汽后，将蒸碗放入锅中，盖上锅盖保持大火蒸制12分钟，时间到用筷子轻扎南瓜，能轻松穿透就是好了。

6.关火后不要急着开盖，利用余温继续焖2分钟，让百合的清香和南瓜的甜味充分融合在一起。

7.将蒸出的汤汁倒入小锅中，加水淀粉勾一层薄薄的琉璃芡，重新浇回到南瓜和百合上，色泽透亮，口感也更润。

二、芋子滑牛肉

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食材：牛肉250g、芋子400g、姜、蒜、生抽、淀粉、少许蚝油

做法：

牛肉切薄片，加少许生抽、淀粉、一点点油抓匀，腌15分钟锁住水分，肉质更滑嫩。

芋子去皮切块（记得戴手套，避免手发痒），清水冲洗一遍。锅里放水，放入芋子，小火煮15分钟，煮到芋子变软捞出备用。

热锅少油，姜蒜爆香，放适量清水，加生抽、蚝油调味，水微沸下入牛肉，轻轻划散。

牛肉变色后倒入煮好的芋子，小火焖3‑5分钟，最后水淀粉勾薄芡就出锅。

三、蒜蓉炒空心菜

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所需食材：新鲜空心菜500克，大蒜5瓣，小米椒2个（可选），食盐3克，生抽1勺，蚝油半勺，食用油适量，清水少许。

步骤：

1. 将空心菜择去老叶和根部，放入清水中浸泡10分钟，再反复冲洗两遍，沥干水分后切成5厘米左右的段，菜梗和菜叶分开放置。

2. 大蒜剥皮后切成蒜末，小米椒洗净切成小圈备用。如果不吃辣，可以省略小米椒。

3. 炒锅烧热，倒入适量食用油，油温五成热时放入一半蒜末和小米椒圈，小火煸炒出香味。

4. 先将空心菜梗倒入锅中，转大火快速翻炒约30秒，让菜梗均匀受热。

5. 接着放入空心菜叶，继续大火翻炒，待菜叶变软后，加入食盐、生抽和蚝油调味。

6. 沿锅边淋入少许清水，快速翻炒均匀，让调料充分融合，整个过程保持大火，避免炒太久出水过多。

7. 出锅前撒入剩下的另一半蒜末，翻炒几下即可关火装盘。蒜末分两次放，香味更浓郁。

四、清蒸豆泡酿肉

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所需食材

油豆泡适量、猪前腿肉300克、葱姜、葱花

生抽、蚝油、料酒、盐、白糖、胡椒粉、淀粉

详细制作步骤

1. 猪肉选择肥瘦相间的前腿肉，口感不柴不腻，剁成细腻肉馅。

2. 葱姜切成细末，放入肉馅中，增加香味去除肉腥。

3. 肉馅中加入一勺料酒、一勺生抽、半勺蚝油、少许盐和白糖。

4. 撒少许白胡椒粉、一勺淀粉，少量多次加入葱姜水。

5. 顺着一个方向持续搅拌上劲，搅拌至肉馅粘稠抱团。

6. 最后淋少许食用油拌匀，锁住水分，蒸出来鲜嫩多汁。

7. 选用空心油豆泡，用手指轻轻按压，把内部空间撑开。

8. 取适量肉馅，填满豆泡内部，轻轻按压紧实，避免蒸制脱落。

9. 所有豆泡酿肉做好后，整齐摆入盘中，摆放均匀更易熟透。

10. 蒸锅水大火烧开，上汽后放入盘子，中火蒸12分钟。

11. 蒸好后会析出鲜美的汤汁，不要倒掉，保留备用。

12. 碗中调薄芡汁：少许生抽、淀粉、清水搅拌均匀。

13. 锅中倒入蒸出来的原汤，淋入芡汁，小火煮至微微浓稠。

14. 把芡汁均匀淋在豆泡上，撒上葱花即可出锅。

五、凉拌莴笋

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食材：莴笋、熟白芝麻、熟花生碎、小米辣（可选）、蒜末、盐、白糖、生抽、香醋、香油

做法

1. 莴笋去皮，刨薄片或者切细丝，加少许盐抓匀腌制10分钟，杀出水分后冲洗干净，用力挤干。

2. 小碗放入白芝麻、花生碎、蒜末、小米辣、盐、白糖混合。

3. 热油浇入碗中激香，再加生抽、香醋、香油搅匀调成料汁。

4. 料汁淋在莴笋上拌匀，静置5分钟入味就能吃。

六、山药木耳炒西芹

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所需食材：铁棍山药一根，干木耳一小把，西芹三根，胡萝卜半根，蒜末适量，盐、蚝油和食用油各少许。

步骤：

1. 干木耳提前用冷水泡发两小时，摘去根部，撕成小朵洗净。

2. 山药戴手套去皮，斜切成薄片，放入加了白醋的水中防氧化变黑。

3. 西芹撕去老筋，斜刀切段；胡萝卜去皮切薄片备用。

4. 锅中烧水，水开后依次下木耳、西芹、胡萝卜焯烫一分钟，捞出沥干。

5. 炒锅倒油，油热后爆香蒜末，先下山药片翻炒一分钟。

6. 加入焯好的木耳、西芹和胡萝卜，大火快炒两分钟。

7. 加盐和少许蚝油调味，翻炒均匀即可出锅装盘。

七、芝麻盐虾皮豆腐

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食材：嫩豆腐、干虾皮、香菜、蒜末、熟白芝麻、盐、白糖、生抽、香醋、香油

做法

1. 嫩豆腐切方块，沸水加少许盐，下锅焯1分钟，捞出用凉白开过凉，沥干。

2. 少许油小火慢炒虾皮，炒至金黄酥脆盛出放凉。

3. 碗中放蒜末、脆虾皮、白芝麻、盐、白糖，浇热油激香，调入生抽、香醋、香油做成料汁。

4. 豆腐上放香菜段，淋入料汁轻轻拌匀即可。

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食材：鲜山药 300 克，干香菇 8 朵，鲜茶树菇 150 克，老母鸡半只，生姜 4 片，红枣 6 颗，枸杞 10 克，料酒 1 汤匙，食盐适量，清水足量。

做法：

1、干香菇温水泡 30 分钟，挤干剪去硬蒂；泡香菇的水静置沉淀，留上层清汁。

2、鸡块冷水下锅，放料酒、2 片姜，大火煮沸撇净浮沫，煮 2 分钟捞出，温水冲净。

3、茶树菇去老根切段；山药去皮切滚刀块，泡清水防止发黑。

4、砂锅放入鸡块、香菇、茶树菇、姜片、红枣，倒入香菇原汁再加清水，没过食材三指。大火烧开转小火盖盖炖 1 小时。

5、放入山药继续小火炖 20 分钟，至山药软糯、鸡肉酥烂。

6、下枸杞，加盐调味再煮 3 分钟即可趁热喝。

很多老人怕胖不敢吃荤，其实选对低脂高蛋白的食材，做法少油炸多蒸炖，每周轮换着把这几样端上桌，不用半个月你就会发现：拎菜不用歇、逛公园走得远，连换季感冒都少了，身子硬朗，才是晚辈最大的福气。http://m.hirbznw.cn/ArTicle/details/152067.Shtml
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