秋天这8道温补菜要多吃，营养又健康，身体强壮，安稳过秋冬季

秋风起，寒意渐浓，人体阳气开始收敛，正是温补身体的黄金时节。老辈人常说“秋补冬藏”，此时多吃些温润不燥的温补菜，既能补足夏日耗损的元气，又能为漫长寒冬打好底子，全家老小吃完全身暖乎乎，整个秋冬都少生病。今天就把家里代代传的8道温补家常菜详细做法分享给大家，新手也能一次成功。

一、雪菜炒茭白

食材

茭白、雪里蕻雪菜、小米辣、蒜末、少许白糖

详细步骤

1、雪菜洗净挤干水分切细末；茭白切小丁或细条。

2、少油下锅，先把雪菜干炒1分钟，炒出咸香，盛出备用。

3、底油爆香蒜末、小米辣，下入茭白翻炒至断生。

4、倒回雪菜混合翻炒，加少许白糖中和咸味、提鲜。

5、翻炒均匀入味即可，无需多放盐。

二、香干炒肉丁

食材

香干四块，瘦肉两百克，青椒两个，红椒一个，大蒜三瓣，生抽两勺，老抽半勺，料酒一勺，盐少许，食用油。

做法

1.瘦肉切成小丁，加料酒、少许生抽抓匀腌制十分钟。

2.香干切成小丁，青红椒切小丁，大蒜切末。

3.锅里倒油，下入肉丁翻炒至变色盛出。

4.锅中再补少许油，放入蒜末爆香，倒入香干丁小火煸炒，炒到香干表面微微焦黄，

5.放回肉丁，加入青红椒丁大火翻炒，放生抽、老抽、少许盐调味，翻炒入味就关火。

三、豆腐焖鲫鱼

食材：小鲫鱼 2 条，嫩豆腐 1 块，葱姜；调料：食盐、葱花

做法：

1、鲫鱼处理干净，鱼腹里面黑膜全部刮干净，黑膜腥味很重。处理完用厨房纸巾把鱼身里外水分彻底擦干，防止煎鱼溅油破皮。

2、豆腐切成厚块，泡在清水里备用。

3、锅烧热再倒油，油热之后放入鲫鱼，中小火慢煎。不要急着翻动，煎 2‑3 分钟，底部定型金黄，再翻面煎另一面，两面都煎到焦黄。

4、关键一步：倒入滚烫开水，水量没过鱼身，丢入姜片，保持大火煮 8 分钟，汤很快变成奶白色。

5、把豆腐块放进锅里，转小火盖上盖子焖 12 分钟。

6、盐最后出锅前放，加适量盐调味道，轻轻推匀，不要大力搅动避免豆腐碎掉，关火撒上葱花。

四、藜麦彩椒炒牛肉

所需食材：牛里脊肉200克、三色藜麦50克、红黄彩椒各半个、洋葱小半个、蒜片、生抽、老抽、蚝油、黑胡椒碎、小苏打少许、食用油。

步骤：

1. 藜麦提前用清水浸泡2小时，淘洗干净后放入锅中，加两杯清水，煮开后转小火焖15分钟至水分收干，晾凉备用。
2. 牛里脊逆着纹理切成细丝，放入碗中，加一勺生抽、半勺老抽、少许小苏打和黑胡椒碎，抓匀至肉丝发粘。
3. 加入一小勺食用油拌匀锁水，腌制20分钟；彩椒和洋葱分别切丝，粗细与牛肉一致。
4. 不粘锅烧至冒烟，倒冷油，油热后下蒜片爆香，随即放入牛肉丝，大火快速滑炒至变色断生，盛出控油。
5. 锅中留底油，下洋葱丝炒出香味，再倒入彩椒丝翻炒约30秒，保持脆甜口感。
6. 将煮好的藜麦和炒过的牛肉丝一同回锅，淋入由蚝油、生抽和少许水调成的碗汁，大火快炒均匀。
7. 撒上现磨黑胡椒碎，翻炒几下即可出锅，藜麦粒粒分明，包裹着肉香和蔬菜清甜。

五、藕片炒肉片

食材：脆藕、猪肉、姜蒜、生抽、淀粉、蚝油、食盐、食用油、白醋

做法

1. 脆藕去皮切薄片，泡进滴有白醋的清水当中，防止氧化发黑。
2. 猪肉切片，加生抽、淀粉抓匀腌制一会。
3. 热锅倒油，肉片大火快炒至变色盛出待用。
4. 留底油爆香姜蒜，倒入藕片大火翻炒一分钟。
5. 倒回肉片，放生抽、蚝油、食盐调味，大火快炒拌匀立刻出锅，不要久焖。

六、凉拌三丝

准备食材

黄心土豆1个、胡萝卜半根、青椒1个、大蒜、小葱、生抽、香醋、白糖、食盐、鸡精、香油、熟白芝麻

制作步骤

1. 土豆去皮清洗干净，用擦丝器擦成均匀细丝，尽量粗细一致，成熟度均匀。
2. 土豆丝放入清水反复淘洗2遍，洗掉表面淀粉，避免发黑、口感发黏。
3. 胡萝卜去皮擦成细丝，青椒去掉籽和白瓤，切成均匀细丝备用。
4. 锅中烧水，大火烧开，先下入土豆丝、胡萝卜丝焯水。
5. 焯水30秒即可，不要煮太久，保留脆嫩口感，断生立刻捞出。
6. 最后放入青椒丝焯水10秒，快速捞出所有食材。
7. 焯好水的三丝立刻放入凉白开中过凉，锁住脆度，口感清脆不发软。
8. 完全沥干多余水分，放入干净大碗中备用。
9. 大蒜切末、小葱切葱花，放入碗中，加入少许白芝麻。
10. 开始调味：加入1勺生抽、1勺香醋、少许食盐、半勺白糖、少许鸡精。
11. 淋入几滴香油，简单调味即可，不用重调料，保留食材本味。
12. 用筷子从底部向上翻拌，反复拌匀，避免食材压碎。
13. 所有食材均匀入味后，静置5分钟入味。
14. 装盘整理整齐，颜色红绿黄超好看，清爽解腻、超级下饭。
15. 简简单单的家常味道，却是待客最百搭、最不挑人的凉菜！

七、板栗炖鸡

所需食材： 新鲜板栗300克，土鸡半只，生姜5片，大葱1根，八角2棵，桂皮1小段，生抽2勺，老抽1勺，料酒2勺，冰糖10克，食盐适量，食用油少许。

步骤：

1. 土鸡斩成大小均匀的块状，放入清水中浸泡20分钟，泡出多余血水后捞出沥干备用。
2. 板栗用刀在表面划一道小口，放入沸水中煮3分钟，捞出后趁热剥去外壳和内膜，取净板栗仁待用。
3. 锅中倒入少许食用油，油热后放入冰糖，小火慢慢炒至冰糖融化并呈现琥珀色糖色。
4. 将鸡块倒入锅中，转中火快速翻炒，使每一块鸡肉都均匀裹上糖色，炒至表面微黄。
5. 加入姜片、葱段、八角和桂皮，淋入料酒、生抽和老抽，继续翻炒出香味。
6. 倒入没过食材的热水，大火烧开后转小火慢炖25分钟，再放入板栗仁继续炖煮15分钟。
7. 待鸡肉软烂、板栗粉糯时，加入适量食盐调味，转大火收汁至汤汁浓稠即可出锅。

八、白灼芥蓝

食材：

芥蓝，姜丝，葱丝，豉油，食用油，盐

步骤：

1、芥蓝削去根部老皮，整根洗净备用。

2、水开加一勺盐和几滴油，下芥蓝焯两分钟，捞出过凉水，沥干摆盘。

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3、铺上姜丝葱丝，烧热油泼上去，再淋豉油即可。

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这8道菜全是应季食材，做法简单还不贵，最近餐桌上换着花样做，每天吃点温补食，不用贴秋膘也能攒足抵抗力，舒舒服服过完整个凉秋和寒冬~