提供8道家常菜食譜，每一道都低卡又解饞，健康又美味

在追求健康生活的當下，低卡又解饞的家常菜成了不少人的心頭好。今天就為大家帶來 8 道這樣的美食，讓你的餐桌既健康又美味。

一、紅燒土豆

所需食材

黃心土豆3個、大蒜4瓣、蔥花、生抽2勺、老抽半勺、蠔油1勺、白糖少許、鹽、清水、食用油

詳細制作步驟

1. 土豆處理防發黑：土豆去皮清洗干凈，切成滾刀塊，大小均勻更易成熟入味。切好后立刻放入清水中浸泡，洗掉表面淀粉，既能防止氧化發黑，炒的時候也不容易粘鍋、糊鍋。

2. 煎制土豆定型：鍋中倒適量食用油，油溫燒熱后，下入瀝干水分的土豆塊，中小火慢慢煎，煎至土豆表面微微焦黃定型，煎過的土豆燉煮后不易碎，口感更香。

3. 爆香增味：土豆撥到一邊，放入切好的蒜末，小火炒出蒜香味，和土豆混合翻炒兩下，激發出復合香味。

4. 調味上色：加入生抽、老抽、蠔油、少許白糖和食鹽，大火快速翻炒均勻，讓土豆均勻上色，醬香瞬間就出來了。

5. 加水燜煮軟爛：倒入沒過土豆的清水，大火燒開后，轉中小火蓋上鍋蓋，燜煮8分鐘，煮至土豆完全軟爛、輕輕一戳就透的狀態。

6. 大火收汁出鍋：打開鍋蓋，轉大火翻炒收汁，湯汁變得濃稠透亮，緊緊掛在每一塊土豆上，撒上蔥花即可出鍋，軟糯入味、超級下飯。

二、小蔥炒雞蛋

食材清單：雞蛋4個（土雞蛋更香），小蔥6根（只用蔥綠部分）

調味料：鹽3克、白胡椒粉1小撮、料酒半勺（去腥）

做法：

1、蛋液魔法：雞蛋打散，加鹽、白胡椒、料酒攪勻，最后切蔥花撒進去（別早放，會發黑）。

2、熱鍋冷油：油溫七成熱（筷子插進去冒小泡）倒蛋液，轉中小火。

3、推炒技巧：蛋液邊緣凝固時，用鍋鏟從四周往中間推，讓未凝固的蛋液流到底部，重復3-4次。

4、黃金時刻：蛋液80%凝固就關火，用余溫炒到剛剛好（嫩滑不老的關鍵）。

三、芹菜木耳炒豆干

【食材】

芹菜1把、干木耳適量、豆干3塊、大蒜2瓣、食用油適量、鹽適量

【做法】

干木耳提前泡發洗凈撕小朵，芹菜切段，豆干切條，蒜切片備用。

鍋中熱油，先把蒜片爆香，下豆干翻炒1分鐘至表面微黃。

加入木耳和芹菜，轉大火快速翻炒2分鐘，加鹽調味即可出鍋。

四、山藥蒸雞腿肉

準備食材：山藥、雞腿、枸杞、紅棗、蔥姜蒜。

做法步驟：

1、準備兩個雞腿，去骨后改刀切成小塊。準備一根山藥，削去外皮，切成滾刀塊，放入清水中浸泡，防止氧化變黑。準備少許蔥姜，切好備用。

2、將切好的雞腿肉放入碗中，加入1勺生抽、1勺蠔油、少許鹽、半勺白糖提鮮，再放入切好的蔥段和姜片，最后加入1勺淀粉，抓拌均勻，腌制15分鐘入味。

3、準備一個深盤，將切好的山藥塊鋪在盤底，再將腌制好的雞腿肉連同料汁一起，均勻地鋪在山藥上面，最后點綴上幾顆紅棗和枸杞。

4、起鍋燒水，水開后把盤子放上蒸屜，蓋上蓋子，開大火蒸20分鐘左右，直到雞肉和山藥都熟透。取出后撒上一點蔥花點綴即可上桌。

五、香煎鯽魚

準備食材：鯽魚、姜、蔥、鹽、料酒、生抽、胡椒粉、食用油。

做法步驟：

1、準備兩條新鮮鯽魚，去除魚鱗、魚鰓和內臟，仔細清洗干凈，在魚身兩側輕輕劃上斜刀，以便更入味。用廚房紙將魚表面和腹內的水分吸干。

2、在魚身上均勻抹上少許鹽和胡椒粉，倒入1勺料酒，腌制10分鐘去腥增香。姜切片，蔥切段備用。

3、起鍋燒油，油量稍多一些，油熱后放入幾片姜片，下入鯽魚，小火慢煎。切記不要頻繁翻動，待一面煎至金黃定型后，輕輕翻面繼續煎另一面。

4、兩面煎至金黃酥香后，沿鍋邊淋入1勺生抽，放入蔥段，稍加翻動，讓魚均勻裹上醬香。繼續小火煎1-2分鐘，讓香味充分滲透。

5、將煎好的鯽魚小心裝盤，可根據個人喜好撒上少許蔥花或胡椒粉提香，即可上桌享用。

六、西蘭花炒口蘑

口蘑與西蘭花搭配，不僅清爽可口，還營養豐富，西蘭花脆甜、口蘑鮮香，是一道簡單又好吃的家常菜。

做法：

1、將西藍花切成小朵，洗凈后焯水1分鐘，撈出過涼水備用；口蘑洗凈切片備用。https://github.com/shimay85/kjuepa/blob/main/zPnw.md
https://github.com/ren-kah/jswgcs/blob/main/jGlp.md
https://github.com/niklashast/bybsds/blob/main/ZvrQ.md
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https://github.com/aimis-xx/qyzfrc/blob/main/wADT.md
https://github.com/usacorin/bvbhlw/blob/main/MKaz.md
https://github.com/brayte/qdbbgy/blob/main/ZWGC.md
https://github.com/alvintansk/ovzqzx/blob/main/rDHs.md
https://github.com/pysnouch/kofzev/blob/main/XOEB.md
https://github.com/jzoiley/xqbbxg/blob/main/sXZq.md
https://github.com/tian1200/zgfquf/blob/main/NGKp.md
https://github.com/lorenbern/yfqcuf/blob/main/ThRB.md
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https://github.com/tian1200/zgfquf/blob/main/bRia.md
https://github.com/formcurts9/yxdqar/blob/main/Dnqt.md
https://github.com/sokola-se/xqglus/blob/main/fouk.md
https://github.com/usacorin/bvbhlw/blob/main/ypsK.md
https://github.com/ren-kah/jswgcs/blob/main/AFec.md
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https://github.com/hemfact/meqchr/blob/main/Ndfh.md
https://github.com/leonngbl/bzvtxo/blob/main/vqhR.md
https://github.com/lorenbern/yfqcuf/blob/main/fqGx.md
https://github.com/jairconsta/rpsoei/blob/main/puMb.md
https://github.com/aimis-xx/qyzfrc/blob/main/Nxax.md
https://github.com/manleyrose/kgttlw/blob/main/hZDN.md
https://github.com/jswillems/cqrzyw/blob/main/ByGk.md
https://github.com/cmoreno00/kwasmq/blob/main/SBas.md
https://github.com/usacorin/bvbhlw/blob/main/dARh.md
https://github.com/pysnouch/kofzev/blob/main/OFvY.md
https://github.com/tc326/phzdhx/blob/main/KcLY.md

2、鍋中熱油，放入蒜末爆香，接著加入口蘑翻炒至變軟出汁。

3、接著倒入西藍花，大火快速翻炒，加入水淀粉勾芡，并加生抽、適量的鹽和黑胡椒粉調味即可。

七、西蘭花炒蝦仁

材料：西蘭花、蝦仁、鹽、料酒、淀粉、食用油。

做法：

1. 蝦仁洗凈，用鹽、料酒、淀粉腌制 15 分鐘。

2. 西蘭花掰成小朵，焯水備用。

3. 鍋中熱油，放入蝦仁炒至變色盛出。

4. 鍋中再倒少許油，放入西蘭花翻炒，加入適量鹽調味。

5. 最后倒入蝦仁一起翻炒均勻即可。

八、胡蘿卜玉米排骨湯

材料：胡蘿卜、玉米、排骨、姜片、料酒、鹽。

做法：

1. 排骨洗凈，冷水下鍋，加入姜片和料酒，焯水后撈出洗凈。

2. 胡蘿卜和玉米切成小塊。

3. 將排骨、胡蘿卜、玉米放入鍋中，加入適量清水，大火燒開后轉小火燉煮1-1.5小時，最后加鹽調味。

這 8 道家常菜做法簡單，低卡又解饞，讓你在享受美食的同時，也能保持健康。趕緊動手試試吧！