孩子长身体，这8道菜换着做，有荤有素有汤，一周不用愁

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

1. 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。
2. 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。
3. 辅料处理：青椒切滚刀块、姜蒜切片、小葱切葱花备用。
4. 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。
5. 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。
6. 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。
7. 加水焖煮：加入适量清水，水量没过一半食材即可，大火烧开。
8. 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。
9. 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。
10. 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。
11. 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

1. 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。
2. 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。
3. 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。
4. 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。
5. 食材改刀：洋葱切成均匀细丝，青椒切条，姜蒜切沫备用。
6. 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。
7. 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。
8. 牛肉回锅：把炒好的牛肉倒回锅中，和配菜充分混合翻拌。
9. 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。
10. 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。
11. 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

1. 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。
2. 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。
3. 加入莲藕块，继续慢炖40分钟，炖到莲藕软糯，汤汁奶白。
4. 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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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。

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http://lpl.055178.com/logo.php?/ArTicle/details/46441984.sHTmL
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https://kaoshi.jiushunzz.com/app/logo.phphttps://www.sh-mk.com/logo.php?/ArTicle/details/456043.sHTmL
http://www.kyplay.com/logo.php?/ArTicle/details/986652.sHTmL
http://www.xajhmp.com/logo.php?/ArTicle/details/35456038.sHTmL
http://yd.055178.com/logo.php?/ArTicle/details/3219805.sHTmL
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http://yd.055178.com/logo.php?/ArTicle/details/03491181.sHTmL
https://kefu163.com/logo.php?/ArTicle/details/328040.sHTmL
https://www.zhiantong.com.cn/logo.php?/ArTicle/details/86524967.sHTmL
https://www.zaele.cn/img/logo.php?/ArTicle/details/57948925.sHTmL
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http://bj.whsyunbo.com/logo.php?/ArTicle/details/249587.sHTmL
http://www.055178.com/logo.php?/ArTicle/details/51698875.sHTmL
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http://jzx.055178.com/logo.php?/ArTicle/details/2272430.sHTmL
https://www.zaele.cn/img/logo.php?/ArTicle/details/182637.sHTmL
http://6.huayezy.com/logo.php?/ArTicle/details/47449187.sHTmL
http://www.xajhmp.com/logo.php?/ArTicle/details/1790152.sHTmL
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http://jzx.055178.com/logo.php?/ArTicle/details/972073.sHTmL
http://www.yuejian1996.com/css/logo.aspx?/ArTicle/details/84359741.sHTmL
http://6.huayezy.com/logo.php?/ArTicle/details/2259135.sHTmL
http://www.powerdekor-home.com/logo.php?/ArTicle/details/1643291.sHTmL
http://6.huayezy.com/logo.php?/ArTicle/details/706707.sHTmL
https://en.sh-mk.com/logo.php?/ArTicle/details/078702.sHTmL
http://yd.055178.com/logo.php?/ArTicle/details/5243654.sHTmL
http://www.yuejian1996.com/css/logo.aspx?/ArTicle/details/13477807.sHTmL
http://bj.whsyunbo.com/logo.php?/ArTicle/details/4827515.sHTmL
http://lpl.055178.com/logo.php?/ArTicle/details/1721542.sHTmL
http://www.kyplay.com/logo.php?/ArTicle/details/32247799.sHTmL
https://aist-tech.com/logo.php?/ArTicle/details/6648035.sHTmL
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http://www.xajhmp.com/logo.php?/ArTicle/details/2107764.sHTmL
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https://en.sh-mk.com/logo.php?/ArTicle/details/67844464.sHTmL
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https://aist-tech.com/logo.php?/ArTicle/details/233946.sHTmL
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https://www.zhiantong.com.cn/logo.php?/ArTicle/details/092336.sHTmL
http://www.binxiong.com/logo.php?/ArTicle/details/19929728.sHTmL
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https://www.cdjlzx.com.cn/logo.php?/ArTicle/details/9881807.sHTmL
http://bj.whsyunbo.com/logo.php?/ArTicle/details/09076610.sHTmL
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http://bj.whsyunbo.com/logo.php?/ArTicle/details/33107234.sHTmL
http://bj.whsyunbo.com/logo.php?/ArTicle/details/35792043.sHTmL
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http://www.binxiong.com/logo.php?/ArTicle/details/48132566.sHTmL
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http://jp.055178.com/logo.php?/ArTicle/details/7919851.sHTmL
http://055178.com/logo.php?/ArTicle/details/2463145.sHTmL
http://www.unitqc.com/logo.php?/ArTicle/details/7720124.sHTmL
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https://en.sh-mk.com/logo.php?/ArTicle/details/8838690.sHTmL
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http://www.binxiong.com/logo.php?/ArTicle/details/395025.sHTmL
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http://lpl.055178.com/logo.php?/ArTicle/details/42448730.sHTmL
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http://unitqc.com/logo.php?/ArTicle/details/3090320.sHTmL
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http://jzx.055178.com/logo.php?/ArTicle/details/4608891.sHTmL
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https://www.zaele.cn/img/logo.php?/ArTicle/details/22137900.sHTmL
https://www.cdjlzx.com.cn/logo.php?/ArTicle/details/763916.sHTmL
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http://crm.055178.com/logo.php?/ArTicle/details/1457185.sHTmL
http://www.unitqc.com/logo.php?/ArTicle/details/6891670.sHTmL
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https://exam.monitaedu.com/app/logo.php?/ArTicle/details/804818.sHTmL
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http://www.unitqc.com/logo.php?/ArTicle/details/848400.sHTmL
http://jzx.055178.com/logo.php?/ArTicle/details/148700.sHTmL
http://6.huayezy.com/logo.php?/ArTicle/details/839694.sHTmL
http://www.xajhmp.com/logo.php?/ArTicle/details/644276.sHTmL
http://www.powerdekor-home.com/logo.php?/ArTicle/details/571559.sHTmL
https://kefu163.com/logo.php?/ArTicle/details/8962220.sHTmL
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https://aist-tech.com/logo.php?/ArTicle/details/5197311.sHTmL
https://exam.monitaedu.com/app/logo.php?/ArTicle/details/7135369.sHTmL
http://www.powerdekor-home.com/logo.php?/ArTicle/details/8726373.sHTmL
http://crm.055178.com/logo.php?/ArTicle/details/388735.sHTmL
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https://www.cdjlzx.com.cn/logo.php?/ArTicle/details/5229378.sHTmL
https://aist-tech.com/logo.php?/ArTicle/details/42987571.sHTmL
http://bj.whsyunbo.com/logo.php?/ArTicle/details/794415.sHTmL
https://www.cdjlzx.com.cn/logo.php?/ArTicle/details/821665.sHTmL
http://6.huayezy.com/logo.php?/ArTicle/details/323235.sHTmL
https://www.zaele.cn/img/logo.php?/ArTicle/details/6411174.sHTmL
http://lpl.055178.com/logo.php?/ArTicle/details/705043.sHTmL
http://jzx.055178.com/logo.php?/ArTicle/details/4174780.sHTmL
https://www.cdjlzx.com.cn/logo.php?/ArTicle/details/9456889.sHTmL
https://exam.monitaedu.com/app/logo.php?/ArTicle/details/009792.sHTmL
http://www.kyplay.com/logo.php?/ArTicle/details/41630585.sHTmL
http://www.055178.com/logo.php?/ArTicle/details/9812196.sHTmL
http://crm.055178.com/logo.php?/ArTicle/details/125222.sHTmL
http://www.kyplay.com/logo.php?/ArTicle/details/988735.sHTmL
http://lpl.055178.com/logo.php?/ArTicle/details/0610283.sHTmL
http://crm.055178.com/logo.php?/ArTicle/details/9957853.sHTmL
http://www.kyplay.com/logo.php?/ArTicle/details/3098062.sHTmL
https://www.cdjlzx.com.cn/logo.php?/ArTicle/details/33861516.sHTmL
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http://6.huayezy.com/logo.php?/ArTicle/details/49197231.sHTmL
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https://www.cdjlzx.com.cn/logo.php?/ArTicle/details/11396610.sHTmL
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http://www.yuejian1996.com/css/logo.aspx?/ArTicle/details/817602.sHTmL
https://kefu163.com/logo.php?/ArTicle/details/636851.sHTmL
https://www.zhiantong.com.cn/logo.php?/ArTicle/details/31738047.sHTmL
http://www.kyplay.com/logo.php?/ArTicle/details/099348.sHTmL
https://www.zhiantong.com.cn/logo.php?/ArTicle/details/900012.sHTmL
https://www.zaele.cn/img/logo.php?/ArTicle/details/7611033.sHTmL
http://powerdekor-home.com/logo.php?/ArTicle/details/0980520.sHTmL
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https://www.zaele.cn/img/logo.php?/ArTicle/details/36502319.sHTmL
https://kaoshi.jiushunzz.com/app/logo.phphttps://www.sh-mk.com/logo.php?/ArTicle/details/4438646.sHTmL
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http://kyplay.com/logo.php?/ArTicle/details/725305.sHTmL
http://hmcrm.055178.com/logo.php?/ArTicle/details/25976327.sHTmL
http://www.xajhmp.com/logo.php?/ArTicle/details/77952140.sHTmL
http://jp.055178.com/logo.php?/ArTicle/details/646897.sHTmL

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~