生长期的孩子，别只靠牛奶补钙！这8道家常营菜，鲜香美味娃不挑

家有正蹿个子的娃，不少家长把牛奶当“补钙万能钥匙”，天天盯着孩子喝够量，可有时候娃喝腻了就偷偷剩半杯，钙摄入没跟上不说，还养出了挑食的小毛病。其实日常家常菜里藏着不少“补钙高手”，荤素搭配换着花样做，娃吃得香还能把钙补得扎扎实实，下面这8道快手家常补钙菜，做法简单零失败，厨房小白也能一次做成功：

一、葱油手撕鸡

食材：鸡腿400g（3个）、小葱、姜、洋葱、蒜末、小米辣、白芝麻 生抽、蚝油、醋、糖

1️⃣鸡腿加姜片、葱白，冷水下锅煮25分钟，捞出晾凉，丝成条备用；

2️⃣单起一个油锅，炸一下洋葱和葱白，熬出葱油；

3️⃣小碗里放蒜末、小米辣、白芝麻，倒入热葱油激发香味，加2勺生抽、1勺蚝油、1勺醋、半勺糖，料汁拌匀倒入鸡腿丝，加大量葱花，拌匀即可。

二、谷芽麦芽山楂汤

食材

排骨700克，谷芽15克，麦芽15克，干山楂12克，铁棍山药450克，茯苓15克，陈皮1小块，蜜枣2颗，生姜4片，清水2200毫升，食盐适量

做法步骤

1. 谷芽、麦芽、山楂、茯苓简单冲洗一遍，冲掉表面浮尘。陈皮放温水泡软，刮掉里面白色的瓤，冲洗干净。蜜枣冲一下备用。
2. 排骨剁成小段，冷水下锅，放2片生姜，大火烧开，继续煮4分钟，把血沫充分煮出来。
3. 排骨捞出，用温水把表面浮沫冲洗干净，沥干水分。
4. 山药戴上手套削皮，切成滚刀块，切好马上泡进清水里，防止表面氧化发黑。
5. 砂锅里倒入全部清水，放入排骨、剩余姜片、谷芽、麦芽、山楂、茯苓、陈皮、蜜枣，大火烧开。
6. 水沸腾之后转最小火，盖上盖子炖1小时。
7. 把山药块放进砂锅，搅匀，继续小火炖40分钟。
8. 全部炖好之后关火，加适量食盐搅匀就可以喝。

三、木耳炒山药

所需食材：铁棍山药一根、干木耳一小把、荷兰豆适量、胡萝卜半根、大蒜三瓣、食盐、生抽、蚝油、食用油。

步骤：

1. 干木耳提前用温水泡发，摘去根部硬蒂，撕成小朵备用；铁棍山药戴上手套削去外皮，斜切成薄片，迅速放入加了白醋的清水中浸泡，防止氧化变黑。
2. 荷兰豆撕去两侧的老筋，胡萝卜去皮切成菱形片，大蒜去皮切成蒜末备用。
3. 锅中烧开水，加入少许食盐和几滴食用油，先下入木耳和胡萝卜片焯烫一分钟。
4. 接着将山药片和荷兰豆倒入沸水中，继续焯烫三十秒，所有食材断生后迅速捞出过凉水，沥干水分。
5. 炒锅烧热，倒入适量食用油，油温五成热时下入蒜末，小火煸炒出浓郁的蒜香味。
6. 将沥干水分的所有食材倒入锅中，转大火快速翻炒均匀，让食材受热一致。
7. 沿锅边淋入一勺生抽、半勺蚝油和适量食盐调味，继续大火翻炒十几秒，让味道均匀裹在食材上即可出锅装盘。

四、宫保鸡丁

食材:

鸡胸肉/鸡腿肉、黄瓜、胡萝卜、花生米。

做法：

1、调料汁:2勺生抽、1勺醋、1勺老抽、1勺蚝油、1勺淀粉、1勺白糖、少许盐、半碗水拌匀备用。

2、、鸡胸肉切丁，加1勺料酒、1勺生抽、1勺胡椒粉、1勺淀粉抓匀腌制下，胡萝卜、黄瓜切丁。

3、准备点炒熟的花生米，炒熟鸡胸肉丁盛出。

4、锅中倒少许油，炒香葱、蒜后加一勺黄豆酱炒香，倒入黄瓜丁、胡萝卜丁、鸡胸肉丁，倒入料汁翻炒均匀，加入花生米炒下即可出锅。

五、木须肉

食材：黄瓜、干木耳、鸡蛋、胡萝卜、小葱、姜、生抽、蚝油、盐、白糖、淀粉

做法：

1. 胡萝卜、黄瓜切菱形片；木耳泡发洗净去蒂；葱姜切末。
2. 碗里放生抽、蚝油、盐、白糖、淀粉和清水，调成料汁。
3. 鸡蛋打散下锅滑炒成块，盛出来备用。
4. 底油爆香葱姜，下入胡萝卜、黄瓜、木耳翻炒至断生，倒入料汁，再放回鸡蛋，大火收汁即可。

六、金桔雪梨炖瘦肉

所需食材：金桔6颗、雪梨1个（约300克）、猪瘦肉300克、南北杏15克、蜜枣2颗、生姜3片、盐适量。

步骤：

1.猪瘦肉洗净后切成大小均匀的厚块，冷水下锅，加入姜片和少许料酒，大火煮开后撇去浮沫焯水两分钟。

2.金桔用细盐搓洗表面去除果蜡，对半切开后用小勺挖去里面的籽，减少炖汤时的苦涩味。

3.雪梨去皮去核，切成大块，如果喜欢连皮吃也可以保留，但要仔细洗净表面的残留物。

4.南北杏用清水浸泡十分钟后洗净捞出；蜜枣用清水冲掉表面浮尘备用。

5.取一个砂锅或炖盅，将焯好的瘦肉块、金桔、雪梨块、南北杏、蜜枣和姜片全部放入锅中。

6.加入足量的清水，水量要没过所有食材约两指高，盖上盖子，大火烧开后转小火慢炖一个半小时。

7.炖好后打开盖子，根据口味调入适量的盐即可，这道汤味道清润回甘，盐一定要最后放。

七、芹菜拌花生米

食材： 芹菜一把，生花生米一小碗，八角两个，盐，香油，醋。

做法：

1、花生米提前泡两小时，加水、八角、一点盐，煮二十分钟，煮到面了捞出来晾凉。

2、芹菜去叶留梗，撕老筋，切成小丁。水烧开焯半分钟，捞出过凉水沥干。

3、花生米和芹菜丁放一起，加盐、香油、几滴醋，拌匀。

4、放冰箱冰一会儿更爽口。

八、开门红剁椒鲈鱼

食材：鲈鱼1条、自制剁椒、姜、蒜、葱花、蒸鱼豉油、食用油、白糖

做法：

1. 鲈鱼处理干净，沿脊背改刀成开背孔雀状，鱼腹相连不切断，加盐、料酒、姜片抹匀腌制10分钟，冲洗干净，盘底铺姜片。
2. 剁椒挤掉多余汁水，加少许白糖、蒜末拌匀，均匀铺在鱼肉表面。蒸锅水烧开，放入鲈鱼，大火蒸8分钟，关火焖2分钟。
3. 端出来倒掉盘里腥水，拣掉老姜片，撒新鲜葱花，沿着盘边淋少量蒸鱼豉油。

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1. 烧一勺滚烫热油，直接泼在葱花和剁椒上面激香，即可上桌。

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孩子长身体的黄金期，不用死磕单一食材补钙，换着花样做这些家常味，连挑食的娃都能吃得欢，日常餐桌多安排两次，比逼着孩子硬灌牛奶靠谱多了。