孩子挑食不長個？多做這8道高鋅菜，營養(yǎng)胃口大開，長高不費力

孩子挑食不愛吃飯，個頭也不見長，這可愁壞了不少家長。鋅對于孩子的生長發(fā)育至關(guān)重要，多給孩子吃富含鋅的菜，既能提高食欲，又有助于長高。下面就為大家詳細介紹8道高鋅菜的做法。

一、蘿卜燉牛腩

食材準備：蘿卜、牛腩、干辣椒、姜蒜、小米辣、青椒、辣椒粉、冰糖

做法步驟：

1、牛腩洗干凈切好冷水下鍋，加入料酒焯水后撈出備用；

2、起鍋燒油，油熱下姜片爆香，放入牛腩炒干水分，再放入干辣椒、花椒、八角、香葉、桂皮；

3、加入生抽、醬油、冰糖，倒入開水沒過牛腩，高壓鍋上汽后，中小火壓20分鐘；

4、鍋中放蒜、小米椒、辣椒粉炒香，倒入蘿卜，加入鹽、生抽，倒入牛腩和湯汁，大火收汁；

5、出鍋放入青椒、雞精即可。

二、肉末豆腐

食材準備：嫩豆腐一塊（切小方塊）、豬肉末100克、郫縣豆瓣醬一勺（剁碎）、姜蒜末、水淀粉半碗、花椒粉一小勺、蔥花。

制作過程：

1. 豆腐焯水去豆腥：水開后加一勺鹽，放入豆腐塊煮2分鐘，撈出泡在溫水里。這樣豆腐不易碎，口感更嫩。

2. 炒出紅油：鍋中多倒些油，下肉末炒到變色出油，加入豆瓣醬和姜蒜末，小火慢炒出紅油。這步一定要炒透，否則有生豆瓣味。

3. 燒入味：倒入一碗水燒開，輕輕滑入豆腐，小火煮3分鐘，中間別用鍋鏟亂翻，輕輕晃動鍋子就好。

4. 勾芡撒花椒粉：分兩次淋入水淀粉勾芡，每次都要等湯汁濃稠再淋第二次。出鍋后撒上花椒粉和蔥花，麻、辣、鮮、嫩，拌飯能吃三碗！

三、豆豉蒸排骨

食材準備： 排骨400克（斬小塊），豆豉1大勺（剁碎），蒜末2勺，姜末1勺，紅椒碎少許（可選）。腌料： 生抽1勺，蠔油1勺，料酒1勺，白糖半勺，白胡椒粉1小勺，淀粉1勺，油1勺。

制作過程：

1. 排骨處理（同土豆蒸排骨）： 用面粉和水抓洗排骨，沖凈瀝干。

2. 炒豆豉蒜蓉： 鍋里放少許油，小火將剁碎的豆豉和蒜末炒香。這個步驟是激發(fā)香味的關(guān)鍵，比直接生拌香十倍。

3. 腌制： 把炒好的豆豉蒜茸連同熱油一起澆到排骨上，再加入姜末、紅椒碎、生抽、蠔油、料酒、糖、白胡椒粉，抓勻。最后加入淀粉抓勻，淋一勺油封住。腌制20分鐘。

4. 上鍋蒸： 把排骨平鋪在深盤里（不要堆疊）。水開后上鍋，中大火蒸20-25分鐘。

5. 出鍋： 撒上蔥花。這道菜豉香濃郁，排骨嫩滑多汁，蒸出來的湯拌飯更是一絕。

四、照燒雞腿

準備食材：雞腿、洋蔥、生姜、蒜、醬油、料酒、味淋、白芝麻、白糖。

做法步驟：

1、準備兩只雞腿，去骨后在雞皮上均勻劃幾刀，方便入味。雞腿洗凈后控干水分，放入碗中，加入1勺生抽、1勺料酒、1勺味淋、少許白糖，抓勻后腌制15分鐘。

2、準備半個洋蔥切成絲，幾片生姜切片，2瓣大蒜切末備用。

3、起鍋燒油，油熱后將雞腿皮朝下放入鍋中，小火煎至雞皮金黃微微焦脆，再翻面煎熟。煎好后先將雞腿盛出備用，鍋中留底油。

4、放入姜片、蒜末、洋蔥絲，小火炒出香味，加入2勺生抽、1勺料酒、2勺味淋、1勺白糖，再倒入少量清水，攪拌均勻煮開。

5、將雞腿放回鍋中，小火收汁，不斷翻動讓雞腿均勻裹上照燒汁，直到汁液濃稠、雞腿表面呈現(xiàn)誘人的醬色即可關(guān)火。

6、將雞腿切成均勻的塊，擺盤淋上鍋中的照燒汁，撒上適量白芝麻，就可以上桌享用。

五、溜肥腸

準備食材：熟肥腸、青椒、紅椒、蔥姜蒜、淀粉。

做法步驟：

1、準備一斤熟肥腸，改刀切成小段。準備一個青椒、一個紅椒，去籽后切成菱形塊。再準備一些蔥段、姜片、蒜片備用。

2、調(diào)一個料汁：碗中放入1勺生抽、半勺老抽、1勺蠔油、1勺香醋、少許白糖、1勺淀粉，再倒入半碗清水，攪拌均勻備用。

3、起鍋燒水，水開后放入肥腸，淋入少許料酒，焯燙30秒去除異味，撈出控干水分。

4、起鍋燒油，油熱放入蔥姜蒜，小火爆炒出香味。放入肥腸，開大火快速翻炒，炒出肥腸里的油脂和焦香味。

5、放入青紅椒塊，翻炒至斷生，淋入調(diào)好的料汁，大火翻炒均勻，等湯汁濃稠后即可出鍋。

六、青椒炒雞胸肉絲

主料：

雞胸肉300克、青椒4根

輔料：蒜末

調(diào)料：

生抽2勺、料酒1勺、少許鹽、黑胡椒粉、淀粉1勺、蠔油1勺、食用油

1. 雞胸肉逆著紋理切成細絲，這樣炒出來不會發(fā)柴。
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2. 雞絲里加生抽、料酒、少許鹽、黑胡椒粉和淀粉，抓勻腌制十分鐘。

3. 青椒去掉籽，切成細絲，蒜末備好。

4. 鍋里少倒一點油，下入腌好的雞絲，小火炒到變色斷生。

5. 放入蒜末炒出香味，再倒入青椒絲，開大火快速翻炒。

6. 加少許生抽和蠔油，翻拌均勻就能裝盤。

七、排骨玉米蓮藕湯

準備食材：排骨、玉米、蓮藕、姜、蔥、枸杞、鹽。

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https://github.com/davidesps/axvhyp/blob/main/DmLv.md
https://github.com/niklashast/bybsds/blob/main/YoSi.md
https://github.com/jswillems/cqrzyw/blob/main/XjGL.md
https://github.com/jobiteri/fxwdlw/blob/main/blvk.md
https://github.com/hemfact/meqchr/blob/main/cHSd.md
https://github.com/shimay85/kjuepa/blob/main/adPO.md
https://github.com/medeaforga/grsjpb/blob/main/AmRn.md
https://github.com/alvintansk/ovzqzx/blob/main/fwuD.md
https://github.com/curtcorro/xueduy/blob/main/RILi.md
https://github.com/aimis-xx/qyzfrc/blob/main/NKBY.md
https://github.com/tc326/phzdhx/blob/main/ISBN.md

1、準備一斤排骨，剁成小段，放入清水中浸泡30分鐘，去掉血水，中途換幾次水。撈出瀝干水分備用。準備兩根玉米，去皮去須，洗凈后切成段。準備一節(jié)蓮藕，去皮清洗干凈后切成滾刀塊，放入清水中浸泡，避免氧化變黑。

2、起鍋燒水，水開后放入排骨，加入幾片姜焯水2分鐘，撈出用溫水沖洗干凈，去掉浮沫和雜質(zhì)。

3、取一砂鍋或湯鍋，加入適量清水，放入焯好水的排骨、玉米段、姜片，大火煮開后撇去浮沫，轉(zhuǎn)小火慢燉40分鐘。

4、40分鐘后，加入控干水分的蓮藕塊，繼續(xù)小火燉煮30分鐘，使湯汁乳白、食材軟爛。

5、出鍋前5分鐘加入少許枸杞，適量鹽調(diào)味，撒上蔥花提香，攪拌均勻即可盛出享用。

八、香菇油菜

準備食材：香菇、油菜、蒜、鹽、生抽、淀粉。

做法：

1. 香菇泡發(fā)后切十字花刀，油菜洗凈。

2. 蒜切末，淀粉加水調(diào)成水淀粉。

3. 鍋中加水，水開后加入少許鹽和油，放入油菜焯水后撈出擺盤。

4. 鍋中熱油，放入蒜末炒香，加入香菇翻炒。

5. 加入生抽、適量清水，煮至香菇入味。

6. 倒入水淀粉勾芡，淋在油菜上即可。

這8道高鋅菜營養(yǎng)豐富，做法簡單，家長們可以經(jīng)常給孩子做，讓孩子吃得開心，長得高高。