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4 種 “腸道拖把” 蔬菜,潤腸通便、清理積便,中老年人常吃舒服

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第一菜:冬瓜

推薦吃法,冬瓜海帶蝦皮湯

食材;冬瓜:300~400克(去皮去瓤后),干海帶:15~20克(或鮮海帶結100克),蝦皮:15~20克,姜:2~3片,蒜:1~2瓣(可選),鹽:適量,白胡椒粉:少許,香油:幾滴,蔥花:少許



制作步驟:

第一;泡發海帶

干海帶提前用溫水泡發20~30分鐘,泡軟后反復沖洗,洗掉表面的白霜和泥沙。切成細絲或小片備用。

如果是鮮海帶結,直接沖洗干凈即可。泡海帶的水可以留著煮湯,鮮味更濃(注意底部泥沙別倒進去)。



第二;處理冬瓜

冬瓜去皮、去瓤,切成約0.5厘米厚的薄片。切薄一點更容易煮透入味。

第三:煸香底料

鍋中加少許食用油,放入姜片和蒜片,小火煸出香味。加入蝦皮,小火翻炒1~2分鐘,炒至蝦皮微微金黃、香味飄出。

這一步很關鍵!蝦皮先炒香,湯才會鮮而不腥。



第四;煮湯

倒入適量清水(約800毫升~1升),大火燒開。水開后先放入海帶,煮2~3分鐘,再放入冬瓜片,繼續煮3~5分鐘,直到冬瓜變成半透明狀,用筷子能輕松戳透即可。

第五;調味出鍋

加入適量鹽調味(蝦皮本身有咸味,鹽要少放),撒少許白胡椒粉提鮮。關火后滴幾滴香油,撒上蔥花,即可盛出。



第二菜;芹菜

推薦吃法,芹菜木耳炒肉絲

食材:豬里脊肉:150~200克,芹菜:200克(西芹或香芹均可),干木耳:10~15克(泡發后約100克),紅椒:半個(配色用,可選),姜蒜:各2~3片/瓣,生抽:1勺,蠔油:半勺,料酒:1勺,淀粉:1小勺,鹽:適量,白胡椒粉:少許食用油:適量

制作步驟:

第一:泡發木耳

干木耳用溫水泡發20~30分鐘,泡軟后摘去根部硬蒂,撕成小朵。燒一鍋水,水開后放入木耳焯水1~2分鐘,撈出瀝干備用。

木耳一定要焯水!不僅能去除雜質和異味,還能縮短后續炒制時間,口感更脆。



第二;處理芹菜

芹菜摘去葉子(葉子可以留著做湯),撕掉老筋,切成約3~4厘米長的段。如果芹菜比較粗,可以對半剖開再切段。

芹菜焯水30秒撈出過涼水,炒出來顏色更翠綠、口感更脆嫩(趕時間可省略這步)。

第三;腌制肉絲

里脊肉逆著紋理切成細絲(逆紋切口感更嫩),放入碗中,加入:生抽半勺,料酒半勺,白胡椒粉少許,淀粉1小勺,少許清水。抓拌均勻,讓肉絲充分吸收水分,最后淋入半勺食用油鎖住水分,腌制10~15分鐘



第四;滑炒肉絲

鍋燒熱,倒入適量油,油溫五成熱(手放鍋上方能感到熱度)時,放入腌好的肉絲,快速滑散,炒至肉絲變色立即盛出備用。

肉絲不要炒太久,變色就出鍋,否則容易變老變柴。

第五:爆炒成菜

鍋中留底油,放入姜蒜片爆香。先下芹菜段,大火翻炒1分鐘至斷生。再放入焯過水的木耳和紅椒絲,繼續翻炒30秒。倒入炒好的肉絲,加入:生抽半勺,蠔油半勺,鹽適量(根據口味調整)大火快速翻炒均勻,約30秒即可出鍋。



第三菜:油麥菜

推薦吃法,蒜蓉炒油麥菜

食材:油麥菜:300~400克,大蒜:4~5瓣,鹽:適量,食用油:適量,蠔油:半勺(可選,提鮮用),干辣椒:1~2個(可選,增香提味)

制作步驟:

第一;處理油麥菜

油麥菜一片片掰開,用清水沖洗干凈,尤其是根部容易藏泥沙,要多沖幾遍。瀝干水分后,切成約5~6厘米長的段,菜梗和菜葉分開放。

一定要瀝干水分!帶水下鍋會導致油花四濺,而且炒出來水汪汪的,影響口感。



第二:準備蒜蓉

大蒜拍扁去皮,切成蒜末(不用太細,略帶顆粒感更香)。如果喜歡辣味,干辣椒剪成小段備用。

第三:大火快炒

鍋燒熱,倒入適量食用油(比平時炒菜稍多一點),油溫七成熱時,先放入一半蒜末和干辣椒段,小火爆香(約10秒),注意別把蒜末炸糊了。轉大火,先下油麥菜梗部,翻炒10~15秒,再放入菜葉部分,繼續大火快速翻炒。



第四;調味出鍋

翻炒約30~40秒,菜葉剛剛變軟塌下來時,加入:鹽適量,蠔油半勺(可選),剩余的一半蒜末,再快速翻炒10秒左右,蒜香味一出來立刻關火出鍋。

全程從下菜到出鍋控制在1分鐘以內,炒久了油麥菜會出水變軟塌,失去脆嫩口感。



第四菜:菠菜

推薦吃法,菠菜雞蛋豆腐湯

食材;菠菜:200克,嫩豆腐:1塊(約300克),雞蛋:2個,姜:2片,蒜:1~2瓣(可選),鹽:適量,白胡椒粉:少許,香油:幾滴,蔥花:少許,枸杞:幾粒(點綴用,可選)

制作步驟:

第一;處理食材

菠菜:洗凈后切去根部,切成約3~4厘米長的段。燒一鍋水,水開后加半勺鹽和幾滴油,放入菠菜焯水30秒,撈出過涼水,擠干水分備用。菠菜一定要焯水!去除草酸,避免影響鈣吸收,也能去掉澀味。

豆腐:切成約1.5厘米見方的小塊,放入淡鹽水中浸泡5分鐘(去豆腥、不易碎)。

雞蛋:打入碗中,加少許鹽和幾滴清水,攪打均勻備用



第二;煮湯底

鍋中加適量清水(約800毫升),放入姜片,大火燒開。水開后放入豆腐塊,中小火煮2~3分鐘,讓豆腐充分受熱。

第三:淋蛋花

保持中小火,將打好的蛋液緩緩淋入鍋中,同時用筷子或勺子輕輕攪動,形成漂亮的蛋花。

淋蛋液時火不要太大,否則蛋花容易老、碎,影響口感和賣相。



第四;放入菠菜

蛋花凝固后,放入焯過水的菠菜,輕輕攪勻,再煮30秒即可。

第五;調味出鍋

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