秋天别缺蛋白质，常吃这8道高蛋白家常菜，补足营养，安稳度秋！

入秋后气温骤降，人体代谢速度加快，身体为了抵御寒意，对蛋白质的需求比夏天高出近20%。不少人一到秋天就手脚冰凉、容易疲乏、换季感冒，多半是蛋白质摄入不足拖了后腿。比起吃价格不菲的补剂，家常餐桌上的高蛋白食材才是性价比之王，今天就给大家分享8道做法零难度、蛋白含量拉满的家常菜，每天换着做，全家老小都能补足营养，舒舒服服稳过秋。

一、芹菜炒香干

食材：芹菜300g，香干4块，大蒜2瓣，红椒半个，盐，生抽，少许食用油

做法：

1.芹菜撕掉老筋，切成小段；香干切细条；蒜切片，红椒切丝。

2.锅中烧水，放少许盐，芹菜焯水30秒捞出过凉水，保持脆嫩。

3.热锅烧油，蒜片爆香，下入香干小火翻炒1分钟。

4.倒入芹菜、红椒，加少量生抽、盐，大火快速翻炒1分钟即可出锅。

二、冬笋爆炒五花肉

准备食材:冬笋，五花肉，小米辣，

制作方法:

第一步:把冬笋斜刀切块儿备用，五花肉切片儿。切好的冬笋焯水捞出。

第二步:锅中放油炒香葱姜和五花肉之后放入冬笋一起爆炒。然后加入盐，鸡精，蚝油，生抽大火翻炒即可出锅。

三、台式卤肉饭

所需食材

五花肉、洋葱、蒜末、葱花、熟鸡蛋

生抽、老抽、蚝油、冰糖、料酒、盐、食用油

详细制作步骤

1. 五花肉洗净，切成大小均匀的小丁，不要太大不易入味。
2. 洋葱切成小丁备用，洋葱是卤肉饭提香的关键食材。
3. 锅中不用放油，直接下入五花肉丁中小火煸炒。
4. 慢慢煸炒出五花肉多余油脂，炒至肉丁微微焦黄。
5. 倒出多余猪油，留少许底油，吃起来不油腻。
6. 下入洋葱丁、蒜末，小火翻炒出香，炒至洋葱透明变软。
7. 淋入一勺料酒去腥，加一勺老抽翻炒上色。
8. 加入两勺生抽、一勺蚝油、几颗冰糖，翻炒均匀。
9. 倒入足量开水，完全没过所有食材，放入去皮熟鸡蛋。
10. 大火烧开后，转最小火盖上锅盖焖煮20分钟。
11. 焖至五花肉软烂不腻、鸡蛋吸满酱香汤汁。
12. 打开锅盖，根据口味微调少许食盐。
13. 开大火收汁，煮至汤汁浓稠红亮、紧紧裹住肉丁。
14. 卤肉和卤蛋切块，连同浓稠酱汁一起浇在米饭上。
15. 撒上葱花点缀，拌匀即可食用。

四、清炒冬瓜

材料：冬瓜 500克；大蒜 3瓣；食用油 适量；盐 适量；白胡椒粉 适量；生抽 适量；鸡精 适量（可选）

做法步骤：

1. 准备食材： 冬瓜去皮，去籽，切成薄片或块；大蒜剁成蒜末备用。
2. 焯水： 锅中烧一锅热水，加入少许盐，将切好的冬瓜片放入沸水中焯水2-3分钟，捞出沥干水分备用。
3. 炒香蒜末： 热锅凉油，加入蒜末炒香，注意火候，不要炒焦。
4. 加入冬瓜： 将焯过水的冬瓜片加入锅中，翻炒均匀。
5. 调味： 加入适量的盐、白胡椒粉和少许生抽，继续翻炒，直到冬瓜片完全入味。
6. 翻炒均匀： 将冬瓜翻炒均匀，炒至冬瓜变软但仍保持脆感。
7. 出锅： 根据个人口味可加入一点鸡精调味，再翻炒均匀后，关火，盛出装盘即可。

五、西兰花虾仁豆腐蒸蛋

食材： 鸡蛋 2 个、嫩豆腐、鲜虾仁 、葱花

做法：

1.西兰花洗净切小朵，焯熟备用；

2.虾仁也倒进水里煮熟后捞出；

3.碗里打两个鸡蛋，加入一勺盐和1.5倍水，，把鸡蛋打散打均匀。

4.豆腐切块小块放入蒸碗底，倒入鸡蛋液，撇去浮沫，摆上西兰花、虾仁；

5.盖上保鲜膜搓小洞，蒸锅里烧开水后放入碗，蒸15-18分钟左右，鸡蛋液完全凝固就可以了；

6.出锅后淋入酱油，香油即可。

六、洋葱炒蛋

食材:

洋葱，鸡蛋，葱花。

做法:

1、洋葱切好，鸡蛋加一点盐打散备用。

2、锅里热油，倒入鸡蛋炒熟盛出备用。

3、再热油倒入洋葱炒至断生，然后倒入鸡蛋加两勺生抽、一勺蚝油、少许白糖。

4、翻炒均匀，撒点葱花，即可出锅。

七、当归黄芪黑豆煮鸡蛋

食材

鸡蛋2个，提前泡发的黑豆1小把，当归2片，黄芪5片，红枣4颗，枸杞1小撮，红糖1小块。

做法

1. 鸡蛋冷水下锅煮熟，捞出过凉水剥去外壳；黑豆提前浸泡2小时，更容易煮烂。
2. 除枸杞外，把鸡蛋、黑豆、当归、黄芪、红枣、红糖全部放入砂锅，加足量清水。
3. 大火煮开后转小火慢炖15分钟，把鸡蛋捞出，轻轻敲出裂纹再放回锅中。
4. 继续小火炖煮10分钟，关火前放入枸杞焖5分钟，吃蛋喝汤，温热食用最佳。

八、南瓜小米粥

所需食材：小米一百克、老南瓜三百克、枸杞十几粒、清水适量、冰糖少许（可选）。

步骤：

1. 小米淘洗两遍，不要用力搓揉，以免营养流失。淘洗后放入清水中浸泡二十分钟，让米粒充分吸收水分，煮时更容易开花出稠。
2. 老南瓜去皮去瓤，切成两厘米见方的小块。选择老南瓜是因为其甜度高、质地粉糯，煮出的粥色泽金黄、口感更佳。
3. 锅中加入足量清水，大火烧开后放入浸泡好的小米。水与米的比例大约为十五比一，喜欢稀薄口感可适当增加水量。
4. 再次沸腾后转小火，用勺子轻轻搅动锅底，防止小米粘锅。盖上锅盖留一条缝隙，慢煮十五分钟，其间每隔几分钟搅动一次。
5. 待小米煮至开花、粥体开始浓稠时，加入切好的南瓜块，继续小火慢煮十分钟，直到南瓜软烂、能用勺子轻松压碎。
6. 用勺子将部分南瓜块压碎融入粥中，使粥体更加金黄浓稠。随后放入洗净的枸杞，再煮两分钟即可关火。

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https://gitlab.com/zackhillh675b/nnqmvdd/-/blob/main/20261006_613127.md
https://gitlab.com/yingcole0aq4v/ydbxtvx/-/blob/main/20261006_295459.md
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https://gitlab.com/jackpageeomul/jomojtc/-/blob/main/20261006_831670.md
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https://gitlab.com/masonwadermrg7/qbzvhdf/-/blob/main/20261006_140989.md
https://gitlab.com/nathanburns71n2e/stfcrap/-/blob/main/20261006_453503.md
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https://gitlab.com/robinwardd279e/xgcqyin/-/blob/main/20261006_766583.md
https://gitlab.com/garygreenutn55/tuqjzoc/-/blob/main/20261006_722858.md
https://gitlab.com/kevinwoodhptcw/bjjgnno/-/blob/main/20261006_190135.md
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https://gitlab.com/markhilll363r/wjfxgvm/-/blob/main/20261006_190383.md
https://gitlab.com/robindale1i5ef/ykdpfib/-/blob/main/20261006_044224.md
https://gitlab.com/justinwadev4dhh/dmdmbma/-/blob/main/20261006_719077.md
https://gitlab.com/denismossuqdmb/cdyttqu/-/blob/main/20261006_904839.md
https://gitlab.com/willjonesjhkdg/ovouwzn/-/blob/main/20261006_562014.md
https://gitlab.com/yingcole0aq4v/ydbxtvx/-/blob/main/20261006_947311.md
https://gitlab.com/tonycole2uwo4/ledorpr/-/blob/main/20261006_010020.md
https://gitlab.com/zackhillh675b/nnqmvdd/-/blob/main/20261006_301549.md
https://gitlab.com/nickwestcuada/ntcdqqp/-/blob/main/20261006_319133.md
https://gitlab.com/jackpageeomul/jomojtc/-/blob/main/20261006_679641.md
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https://gitlab.com/kevinpagebjyrj/dsnghvv/-/blob/main/20261006_860402.md
https://gitlab.com/sammossnp38g/tskocfg/-/blob/main/20261006_565711.md
https://gitlab.com/jasonlakegu320/cyehjwy/-/blob/main/20261006_649181.md
https://gitlab.com/frankcookhuwju/jikcpyx/-/blob/main/20261006_262681.md
https://gitlab.com/lucascole4y86x/dpedoad/-/blob/main/20261006_145511.md
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https://gitlab.com/kevinwoodhptcw/bjjgnno/-/blob/main/20261006_234558.md
https://gitlab.com/oliverlake8uw4k/awqphgp/-/blob/main/20261006_017210.md
https://gitlab.com/robindale1i5ef/ykdpfib/-/blob/main/20261006_151451.md
https://gitlab.com/nickwebbbmq3k/gylgmtb/-/blob/main/20261006_257834.md
https://gitlab.com/markhilll363r/wjfxgvm/-/blob/main/20261006_962560.md
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https://gitlab.com/yingcole0aq4v/ydbxtvx/-/blob/main/20261006_440832.md
https://gitlab.com/nathanburns71n2e/stfcrap/-/blob/main/20261006_683818.md
https://gitlab.com/garygreenutn55/tuqjzoc/-/blob/main/20261006_260203.md
https://gitlab.com/willjonesjhkdg/ovouwzn/-/blob/main/20261006_157725.md
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https://gitlab.com/frankcookhuwju/jikcpyx/-/blob/main/20261006_153860.md
https://gitlab.com/masonhartsb8rw/dsmfbjp/-/blob/main/20261006_166069.md
https://gitlab.com/jasonlakegu320/cyehjwy/-/blob/main/20261006_714614.md
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https://gitlab.com/kevinwoodhptcw/bjjgnno/-/blob/main/20261006_717446.md
https://gitlab.com/tonycole2uwo4/ledorpr/-/blob/main/20261006_673599.md
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https://gitlab.com/markhilll363r/wjfxgvm/-/blob/main/20261006_677533.md
https://gitlab.com/sammossnp38g/tskocfg/-/blob/main/20261006_966653.md
https://gitlab.com/lucascole4y86x/dpedoad/-/blob/main/20261006_167011.md
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https://gitlab.com/garygreenutn55/tuqjzoc/-/blob/main/20261006_086515.md
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https://gitlab.com/robindale1i5ef/ykdpfib/-/blob/main/20261006_519833.md
https://gitlab.com/robinwardd279e/xgcqyin/-/blob/main/20261006_459981.md
https://gitlab.com/markhilll363r/wjfxgvm/-/blob/main/20261006_230328.md
https://gitlab.com/kevinwoodhptcw/bjjgnno/-/blob/main/20261006_086425.md
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https://gitlab.com/jackpageeomul/jomojtc/-/blob/main/20261006_387488.md
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https://gitlab.com/jasonlakegu320/cyehjwy/-/blob/main/20261006_016080.md
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https://gitlab.com/garygreenutn55/tuqjzoc/-/blob/main/20261006_426448.md
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https://gitlab.com/robinwardd279e/xgcqyin/-/blob/main/20261006_563087.md
https://gitlab.com/jackpageeomul/jomojtc/-/blob/main/20261006_606026.md
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https://gitlab.com/kevinwoodhptcw/bjjgnno/-/blob/main/20261006_905091.md
https://gitlab.com/nickwestcuada/ntcdqqp/-/blob/main/20261006_837236.md
https://gitlab.com/robindale1i5ef/ykdpfib/-/blob/main/20261006_423449.md
https://gitlab.com/robinclarkqnzkq/dnpnwck/-/blob/main/20261006_116048.md
https://gitlab.com/jasonlakegu320/cyehjwy/-/blob/main/20261006_228822.md
https://gitlab.com/justinwadev4dhh/dmdmbma/-/blob/main/20261006_162693.md
https://gitlab.com/sammossnp38g/tskocfg/-/blob/main/20261006_973336.md
https://gitlab.com/nathanburns71n2e/stfcrap/-/blob/main/20261006_914871.md
https://gitlab.com/masonwadermrg7/qbzvhdf/-/blob/main/20261006_408503.md
https://gitlab.com/kevinpagebjyrj/dsnghvv/-/blob/main/20261006_230866.md
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https://gitlab.com/oliverlake8uw4k/awqphgp/-/blob/main/20261006_459323.md
https://gitlab.com/yingcole0aq4v/ydbxtvx/-/blob/main/20261006_722347.md
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https://gitlab.com/willjonesjhkdg/ovouwzn/-/blob/main/20261006_867688.md
https://gitlab.com/lucascole4y86x/dpedoad/-/blob/main/20261006_655511.md
https://gitlab.com/frankcookhuwju/jikcpyx/-/blob/main/20261006_924890.md
https://gitlab.com/markhilll363r/wjfxgvm/-/blob/main/20261006_555605.md
https://gitlab.com/yingfoxmd7f2/nmmrtuw/-/blob/main/20261006_935298.md
https://gitlab.com/robindale1i5ef/ykdpfib/-/blob/main/20261006_864235.md
https://gitlab.com/nickwestcuada/ntcdqqp/-/blob/main/20261006_533721.md
https://gitlab.com/tonycole2uwo4/ledorpr/-/blob/main/20261006_983592.md
https://gitlab.com/denismossuqdmb/cdyttqu/-/blob/main/20261006_607010.md
https://gitlab.com/kevinwoodhptcw/bjjgnno/-/blob/main/20261006_201351.md
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https://gitlab.com/jasonlakegu320/cyehjwy/-/blob/main/20261006_523828.md
https://gitlab.com/nathanburns71n2e/stfcrap/-/blob/main/20261006_435217.md
https://gitlab.com/justinwadev4dhh/dmdmbma/-/blob/main/20261006_774458.md

1. 关火后盖上锅盖焖五分钟，让粥的余温继续发挥作用，口感会更加绵密顺滑。盛出后根据个人口味决定是否加冰糖。

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http://hflanbin.com/logo.php?/ArTicle/details/7419497.sHTmL
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http://www.clvib.com/logo.php?/ArTicle/details/267149.sHTmL
http://jsjiuyupipe.com/logo.php?/ArTicle/details/5658460.sHTmL
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http://en.tzlyhg.com/logo.php?/ArTicle/details/100745.sHTmL
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http://www.tzfyhg.com/logo.php?/ArTicle/details/0697183.sHTmL
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http://lecroymt.com/logo.php?/ArTicle/details/60875405.sHTmL
http://www.qsyqnt.com/logo.php?/ArTicle/details/83959443.sHTmL
http://www.jiugaozn.com/logo.php?/ArTicle/details/4069725.sHTmL
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http://www.yzcytz.com/logo.php?/ArTicle/details/4513784.sHTmL
http://www.jj-zhitao.com/logo.php?/ArTicle/details/0339500.sHTmL
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http://www.kingdacasting.com/logo.php?/ArTicle/details/83579758.sHTmL
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http://www.tzfyhg.com/logo.php?/ArTicle/details/283612.sHTmL
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http://sxyq360.com/logo.php?/ArTicle/details/26491192.sHTmL
http://www.jiugaozn.com/logo.php?/ArTicle/details/26776984.sHTmL
http://en.tzlyhg.com/logo.php?/ArTicle/details/93329591.sHTmL
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http://www.qsyqnt.com/logo.php?/ArTicle/details/102372.sHTmL
http://www.jsjiuyupipe.com/logo.php?/ArTicle/details/223526.sHTmL
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http://www.bofait.cn/logo.php?/ArTicle/details/9521028.sHTmL
http://jj-zhitao.com/logo.php?/ArTicle/details/22644032.sHTmL
http://clvib.com/logo.php?/ArTicle/details/61081612.sHTmL
http://kemaiteng.com/logo.php?/ArTicle/details/7080085.sHTmL
http://jshhnt.com/logo.php?/ArTicle/details/244378.sHTmL
http://www.kemaiteng.com/logo.php?/ArTicle/details/445318.sHTmL
http://www.kemaiteng.com/logo.php?/ArTicle/details/74169736.sHTmL
http://kingdacasting.com/logo.php?/ArTicle/details/696404.sHTmL
http://surongxcl.com/logo.php?/ArTicle/details/6540156.sHTmL
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http://ntyq360.com/logo.php?/ArTicle/details/5175305.sHTmL
http://www.surongxcl.com/logo.php?/ArTicle/details/49093756.sHTmL
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