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
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
- 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。
- 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。
- 辅料处理：青椒切滚刀块、姜蒜切片、小葱切葱花备用。
- 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。
- 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。
- 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。
- 加水焖煮：加入适量清水，水量没过一半食材即可，大火烧开。
- 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。
- 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。
- 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。
- 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
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
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
- 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。
- 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。
- 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。
- 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。
- 食材改刀：洋葱切成均匀细丝，青椒切条，姜蒜切沫备用。
- 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。
- 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。
- 牛肉回锅：把炒好的牛肉倒回锅中，和配菜充分混合翻拌。
- 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。
- 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。
- 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
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
- 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。
- 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。
- 加入莲藕块，继续慢炖40分钟，炖到莲藕软糯，汤汁奶白。
- 加盐调味，撒上一点葱花，鲜香不油腻。
五、芥蓝炒牛肉
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
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
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
【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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https://baijiaxiang.net/logo.php?/ArTicle/details/35919264.sHTmL
https://www.cspgz.com/logo.php?/ArTicle/details/020608.sHTmL
https://www.cspgz.com/logo.php?/ArTicle/details/4485021.sHTmL
https://www.cspgz.com/logo.php?/ArTicle/details/43535047.sHTmL
http://www.szjxpn.com/logo.php?/ArTicle/details/151956.sHTmL
http://www.szjxpn.com/logo.php?/ArTicle/details/9167537.sHTmL
http://www.szjxpn.com/logo.php?/ArTicle/details/65049189.sHTmL
http://www.ahsxjckj.com/logo.php?/ArTicle/details/001829.sHTmL
http://www.ahsxjckj.com/logo.php?/ArTicle/details/8105825.sHTmL
http://www.ahsxjckj.com/logo.php?/ArTicle/details/89632646.sHTmL
https://www.wwzyy.cn/logo.php?/ArTicle/details/599435.sHTmL
https://www.wwzyy.cn/logo.php?/ArTicle/details/4769174.sHTmL
https://www.wwzyy.cn/logo.php?/ArTicle/details/00164576.sHTmL
http://www.519jx.com/logo.php?/ArTicle/details/632350.sHTmL
http://www.519jx.com/logo.php?/ArTicle/details/5159338.sHTmL
http://www.519jx.com/logo.php?/ArTicle/details/86767341.sHTmL
https://www.chinajls.cn/logo.php?/ArTicle/details/601073.sHTmL
https://www.chinajls.cn/logo.php?/ArTicle/details/2894876.sHTmL
https://www.chinajls.cn/logo.php?/ArTicle/details/04566046.sHTmL
https://www.egoodgd.com.cn/logo.php?/ArTicle/details/519022.sHTmL
https://www.egoodgd.com.cn/logo.php?/ArTicle/details/0689890.sHTmL
https://www.egoodgd.com.cn/logo.php?/ArTicle/details/46746165.sHTmL
https://www.aluminaelit.cn/logo.php?/ArTicle/details/815615.sHTmL
https://www.aluminaelit.cn/logo.php?/ArTicle/details/5265388.sHTmL
https://www.aluminaelit.cn/logo.php?/ArTicle/details/40808625.sHTmL
https://www.aepartition.cn/logo.php?/ArTicle/details/987869.sHTmL
https://www.aepartition.cn/logo.php?/ArTicle/details/6800064.sHTmL
https://www.aepartition.cn/logo.php?/ArTicle/details/55558466.sHTmL
http://www.tlce.org.cn/application/logo.php?/ArTicle/details/059319.sHTmL
http://www.tlce.org.cn/application/logo.php?/ArTicle/details/3931469.sHTmL
http://www.tlce.org.cn/application/logo.php?/ArTicle/details/82693839.sHTmL
https://sisland.com/logo.php?/ArTicle/details/982914.sHTmL
https://sisland.com/logo.php?/ArTicle/details/9837992.sHTmL
https://sisland.com/logo.php?/ArTicle/details/18468570.sHTmL
http://www.shlengdi.com/logo.php?/ArTicle/details/490644.sHTmL
http://www.shlengdi.com/logo.php?/ArTicle/details/9514902.sHTmL
http://www.shlengdi.com/logo.php?/ArTicle/details/46807170.sHTmL
http://www.jlfan.com/logo.php?/ArTicle/details/531158.sHTmL
http://www.jlfan.com/logo.php?/ArTicle/details/3646702.sHTmL
http://www.jlfan.com/logo.php?/ArTicle/details/28903792.sHTmL
http://www.shlengdi.com/logo.php?/ArTicle/details/167562.sHTmL
http://www.shlengdi.com/logo.php?/ArTicle/details/4851980.sHTmL
http://www.shlengdi.com/logo.php?/ArTicle/details/98883573.sHTmL
http://www.810102.com/logo.php?/ArTicle/details/476481.sHTmL
http://www.810102.com/logo.php?/ArTicle/details/3824585.sHTmL
http://www.810102.com/logo.php?/ArTicle/details/76183907.sHTmL
https://www.gdglyt.com/logo.php?/ArTicle/details/448358.sHTmL
https://www.gdglyt.com/logo.php?/ArTicle/details/2749659.sHTmL
https://www.gdglyt.com/logo.php?/ArTicle/details/35868058.sHTmL
http://www.runfengtuliao.com/logo.php?/ArTicle/details/955447.sHTmL
http://www.runfengtuliao.com/logo.php?/ArTicle/details/5423558.sHTmL
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http://yctdyy.com/logo.php?/ArTicle/details/7306203.sHTmL
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http://ycsykyy.com/logo.php?/ArTicle/details/404641.sHTmL
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http://sxdfhg.com/logo.php?/ArTicle/details/549799.sHTmL
http://sxdfhg.com/logo.php?/ArTicle/details/7302249.sHTmL
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http://jrjs-001.com/logo.php?/ArTicle/details/2867581.sHTmL
http://jrjs-001.com/logo.php?/ArTicle/details/63882661.sHTmL
http://fldzx.cn/logo.php?/ArTicle/details/794750.sHTmL
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http://fldzx.cn/logo.php?/ArTicle/details/00593157.sHTmL
http://jinhualawfirm.com/logo.php?/ArTicle/details/667455.sHTmL
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http://www.pipacc.com/logo.php?/ArTicle/details/705712.sHTmL
http://www.pipacc.com/logo.php?/ArTicle/details/9461495.sHTmL
http://www.pipacc.com/logo.php?/ArTicle/details/66456062.sHTmL
http://www.liqick.com/logo.php?/ArTicle/details/393169.sHTmL
http://www.liqick.com/logo.php?/ArTicle/details/9501320.sHTmL
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http://www.liqick.cn/logo.php?/ArTicle/details/534816.sHTmL
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http://www.pangpanglong.cc/logo.php?/ArTicle/details/140526.sHTmL
http://www.pangpanglong.cc/logo.php?/ArTicle/details/4769421.sHTmL
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http://www.sdmdjy.com/application/logo.php?/ArTicle/details/588683.sHTmL
http://www.sdmdjy.com/application/logo.php?/ArTicle/details/6638698.sHTmL
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http://www.hzak.cn/logo.php?/ArTicle/details/922106.sHTmL
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http://www.cabk.cn/logo.php?/ArTicle/details/607561.sHTmL
http://www.cabk.cn/logo.php?/ArTicle/details/1444868.sHTmL
http://www.cabk.cn/logo.php?/ArTicle/details/02766381.sHTmL
http://www.yqxn.cn/logo.php?/ArTicle/details/105893.sHTmL
http://www.yqxn.cn/logo.php?/ArTicle/details/3376700.sHTmL
http://www.yqxn.cn/logo.php?/ArTicle/details/43576718.sHTmL
http://www.xpnk.cn/logo.php?/ArTicle/details/767161.sHTmL
http://www.xpnk.cn/logo.php?/ArTicle/details/4165522.sHTmL
http://www.xpnk.cn/logo.php?/ArTicle/details/09688973.sHTmL
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。
https://baijiaxiang.net/logo.php?/ArTicle/details/361156.sHTmL
https://baijiaxiang.net/logo.php?/ArTicle/details/0361992.sHTmL
https://baijiaxiang.net/logo.php?/ArTicle/details/17701705.sHTmL
https://www.cspgz.com/logo.php?/ArTicle/details/723444.sHTmL
https://www.cspgz.com/logo.php?/ArTicle/details/3161962.sHTmL
https://www.cspgz.com/logo.php?/ArTicle/details/76894136.sHTmL
http://www.szjxpn.com/logo.php?/ArTicle/details/286470.sHTmL
http://www.szjxpn.com/logo.php?/ArTicle/details/9723315.sHTmL
http://www.szjxpn.com/logo.php?/ArTicle/details/27912355.sHTmL
http://www.ahsxjckj.com/logo.php?/ArTicle/details/918106.sHTmL
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http://www.ahsxjckj.com/logo.php?/ArTicle/details/77548042.sHTmL
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https://www.wwzyy.cn/logo.php?/ArTicle/details/17377938.sHTmL
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https://www.aluminaelit.cn/logo.php?/ArTicle/details/6828500.sHTmL
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http://www.tlce.org.cn/application/logo.php?/ArTicle/details/856201.sHTmL
http://www.tlce.org.cn/application/logo.php?/ArTicle/details/4537166.sHTmL
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https://sisland.com/logo.php?/ArTicle/details/989321.sHTmL
https://sisland.com/logo.php?/ArTicle/details/1329712.sHTmL
https://sisland.com/logo.php?/ArTicle/details/14126556.sHTmL
http://www.shlengdi.com/logo.php?/ArTicle/details/045748.sHTmL
http://www.shlengdi.com/logo.php?/ArTicle/details/5197517.sHTmL
http://www.shlengdi.com/logo.php?/ArTicle/details/51838847.sHTmL
http://www.jlfan.com/logo.php?/ArTicle/details/702781.sHTmL
http://www.jlfan.com/logo.php?/ArTicle/details/8346785.sHTmL
http://www.jlfan.com/logo.php?/ArTicle/details/21079731.sHTmL
http://www.shlengdi.com/logo.php?/ArTicle/details/242720.sHTmL
http://www.shlengdi.com/logo.php?/ArTicle/details/2096207.sHTmL
http://www.shlengdi.com/logo.php?/ArTicle/details/68215270.sHTmL
http://www.810102.com/logo.php?/ArTicle/details/787160.sHTmL
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http://www.810102.com/logo.php?/ArTicle/details/14328932.sHTmL
https://www.gdglyt.com/logo.php?/ArTicle/details/336892.sHTmL
https://www.gdglyt.com/logo.php?/ArTicle/details/3814433.sHTmL
https://www.gdglyt.com/logo.php?/ArTicle/details/70835190.sHTmL
http://www.runfengtuliao.com/logo.php?/ArTicle/details/612783.sHTmL
http://www.runfengtuliao.com/logo.php?/ArTicle/details/5401658.sHTmL
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http://fldzx.cn/logo.php?/ArTicle/details/031031.sHTmL
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https://wl.qyhgo.com/logo.php?/ArTicle/details/3116979.sHTmL
https://wl.qyhgo.com/logo.php?/ArTicle/details/69759239.sHTmL
https://oa.qyhgo.com/logo.php?/ArTicle/details/278219.sHTmL
https://oa.qyhgo.com/logo.php?/ArTicle/details/8343432.sHTmL
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http://www.rsdqj.com/logo.php?/ArTicle/details/353914.sHTmL
http://www.rsdqj.com/logo.php?/ArTicle/details/8017835.sHTmL
http://www.rsdqj.com/logo.php?/ArTicle/details/55663861.sHTmL
http://woligei.com/logo.php?/ArTicle/details/499290.sHTmL
http://woligei.com/logo.php?/ArTicle/details/1619733.sHTmL
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http://www.woligei.com/logo.php?/ArTicle/details/869736.sHTmL
http://www.woligei.com/logo.php?/ArTicle/details/1315762.sHTmL
http://www.woligei.com/logo.php?/ArTicle/details/97800253.sHTmL
http://www.woligei.cn/logo.php?/ArTicle/details/463261.sHTmL
http://www.woligei.cn/logo.php?/ArTicle/details/1777521.sHTmL
http://www.woligei.cn/logo.php?/ArTicle/details/56744459.sHTmL
http://www.pipacc.com/logo.php?/ArTicle/details/142726.sHTmL
http://www.pipacc.com/logo.php?/ArTicle/details/7637701.sHTmL
http://www.pipacc.com/logo.php?/ArTicle/details/01034066.sHTmL
http://www.liqick.com/logo.php?/ArTicle/details/672428.sHTmL
http://www.liqick.com/logo.php?/ArTicle/details/0643303.sHTmL
http://www.liqick.com/logo.php?/ArTicle/details/58893839.sHTmL
http://www.liqick.cn/logo.php?/ArTicle/details/990606.sHTmL
http://www.liqick.cn/logo.php?/ArTicle/details/0457897.sHTmL
http://www.liqick.cn/logo.php?/ArTicle/details/21651438.sHTmL
http://www.pangpanglong.cc/logo.php?/ArTicle/details/729726.sHTmL
http://www.pangpanglong.cc/logo.php?/ArTicle/details/4917617.sHTmL
http://www.pangpanglong.cc/logo.php?/ArTicle/details/31599232.sHTmL
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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~