想要身体硬朗、抵抗力强，优质蛋白是必不可少的营养。不用买昂贵补品，日常家常菜换着做，足量补充蛋白，好消化不油腻，老少都适合，常吃少受罪！
一、湘式把子肉
食材：五花肉700g、鸡蛋、青椒、姜蒜、八角、香叶、桂皮、干辣椒、生抽、老抽、蚝油、黄豆酱、冰糖
做法
- 五花肉切1厘米厚块，下锅煎至两面金黄逼油；鸡蛋煮熟剥皮、青椒分别煎出虎皮状。
- 底油炒香姜蒜、香料、干辣椒，下入五花肉，加生抽、老抽、蚝油、黄豆酱翻炒上色。
- 加开水、冰糖和虎皮鸡蛋，小火炖煮40分钟，最后放入虎皮辣椒即可。
二、山药百合炒木耳
所需食材：铁棍山药一根，鲜百合两头，干木耳一小把，胡萝卜半根，大蒜两瓣，食盐适量，生抽半勺，食用油适量。
步骤：
- 干木耳提前用冷水泡发，摘去根部硬块，撕成小朵，洗净沥干备用。
- 铁棍山药戴手套去皮，斜切成薄片，立即放入加了白醋的清水中浸泡防黑。
- 鲜百合掰开瓣，去掉根部发黄部分，洗净泥沙；胡萝卜去皮切成菱形薄片。
- 锅中烧开水，滴几滴油，将木耳和胡萝卜片焯水一分钟，捞出过凉沥干。
- 热锅凉油，放入蒜片爆香，先下山药片快速翻炒一分钟，保持中火。
- 加入木耳、胡萝卜和百合，转大火翻炒两分钟，淋入半勺生抽和适量盐。
- 百合边缘变透明即可关火，整道菜清脆爽口，盛出装盘。
三、炝拌花生米
所需食材： 花生米：150 - 200克、芹菜：1 - 2棵、胡萝卜：半根、大蒜：3 - 4瓣、花椒：1小把、八角：2个、盐：适量、味精：少许、香油：1 勺、食用油：适量
做法步骤：
- 提前把花生米放入碗中，加入清水浸泡3 - 4小时，让花生米充分吸水膨胀。芹菜摘去叶子，洗净，胡萝卜去皮洗净。
2.芹菜切成2 厘米左右长的段，胡萝卜切成与花生米大小相近的丁。大蒜用刀拍一下，再切成末。
3.锅内加入水，花生米凉水下锅，加入八角、花椒，煮沸后继续煮10分钟，到时间后，把花生米捞出，把花椒和八角挑出来，把花生米晾凉待用。
4.锅中烧开水，加入少许盐和几滴食用油，先放入胡萝卜丁焯水1 - 2分钟，再放入芹菜段焯水30 - 60秒，捞出后过凉水，沥干水分备用。加盐和油焯水可以使蔬菜保持鲜艳的颜色和脆嫩的口感。
5.把花生米和芹菜段、胡萝卜丁放在拌菜盆内，中间放上蒜末。
6.锅内加入油烧热，下入花椒小火炸制，将花椒油炸至微焦，炸出花椒的香味，将花椒捞出不要。
7.将热油淋入拌菜盆内的蒜末上，再加入香油、盐、味精，用筷子翻拌均匀，盛出装盘，一道清淡爽口的炝拌花生米就做好了。
四、大葱炒鸡蛋
食材
鸡蛋4个，大葱2根，盐少许，食用油适量，清水1勺
做法步骤
- 大葱洗净，葱白和葱绿分开切，切成小段。鸡蛋打入碗中，加少许盐和1勺清水，充分搅散。
- 热锅倒油，油稍微多一点，油热倒入蛋液。等底部定型，用筷子划散，炒到鸡蛋蓬松，马上盛出备用。
- 锅里留底油，先下葱白段，中火翻炒30秒，炒出葱香。
- 再放入葱绿段翻炒十几秒，把炒好的鸡蛋倒回锅中，撒一点点盐。
- 快速翻拌均匀，十几秒就关火出锅。
五、白萝卜炖豆腐
所需食材：白萝卜半根、嫩豆腐一块、生姜三片、小葱两根、食盐适量、白胡椒粉少许、香油几滴、食用油适量。
步骤：
- 白萝卜去皮切成滚刀块，嫩豆腐切成大小均匀的方块，生姜切片，小葱切葱花。
- 炒锅烧热倒入少许食用油，放入姜片小火煸香，再下入萝卜块翻炒两分钟。
- 加入足量热水，水量要没过萝卜块，大火烧开后转中火炖煮十分钟。
- 待萝卜块变得半透明时，轻轻放入豆腐块，注意不要用力翻动以免碎烂。
- 保持中火继续炖煮八分钟，让豆腐充分吸收萝卜的清香和汤汁。
- 加入适量食盐和少许白胡椒粉调味，轻轻晃动锅体使调料均匀。
- 关火后滴入几滴香油，撒上葱花，盛入汤碗中即可上桌。
六、土豆烧鸡腿
食材配比
鸡腿2个，土豆2个，青椒1个，姜片、蒜瓣适量，八角1个，生抽1勺，老抽半勺，盐、白糖少许
制作步骤
1 鸡腿剁块焯水；土豆削皮切滚刀块；青椒切块。
2 热锅少油，鸡块煸到发黄，姜片、蒜瓣、八角跟着下锅炒香。
3 生抽老抽白糖上色，添热水没过食材，土豆下锅炖15分钟。
4 青椒块丢进去，大火收汁，加盐出锅。
七、秋葵炒虾仁
食材：秋葵250g、虾仁200g、红椒半个、蒜末
调料：料酒1勺、盐少许、白胡椒少许、生抽半勺
做法
- 虾仁加料酒、白胡椒腌制10分钟入味
- 秋葵放入沸水焯水1分钟，捞出过凉水，切段
- 热锅少油，放入虾仁翻炒至变色盛出
- 留底油爆香蒜末、红椒，倒入秋葵和虾仁快速翻炒，加盐、生抽翻匀出锅
八、酱卧蒸蛋
准备食材：鸡蛋、肉末、酱油、蚝油、葱姜、盐、胡椒粉、淀粉、清水。
做法步骤：
1、准备4个鸡蛋，打入碗中加入一小勺盐、少许胡椒粉，加入比鸡蛋量多一半的清水，用筷子搅打均匀，并过一遍筛，这样蒸出来的蛋会更细腻嫩滑。
2、烧一壶开水备用。将搅好的蛋液倒入深盘中，表面盖上一层保鲜膜，用牙签扎几个小孔，放入蒸锅中，水开后转小火蒸约8分钟。
3、蒸蛋的同时，起锅烧油，油热放入姜末炒香，倒入肉末，小火翻炒至变色，加入1勺生抽、半勺蚝油、少许盐调味，翻炒均匀后加入适量清水，转中火煮开。
4、在煮开的肉末汤汁中淋入适量水淀粉，搅拌至汤汁浓稠，再根据口味滴入几滴香油，关火备用。
5、取出已经八成熟的蒸蛋，将肉末酱汁均匀淋在表面，盖回锅盖，再小火蒸2分钟，让味道充分融合。
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6、出锅后撒上葱花点缀，一道鲜香滑嫩的【酱卧蒸蛋】就完成了。
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