一周午餐菜譜，推薦12道家常下飯菜，一周不重樣

一、白灼秋葵

食材準備

秋葵、蒜末、小米辣、生抽、蠔油、白糖、食用油

制作過程

1. 秋葵洗凈，鍋中燒水，加少許鹽和油，放入秋葵焯水2-3分鐘，撈出過涼，切去蒂部擺盤。

2. 碗中加生抽、蠔油、少許白糖和清水調汁。

3. 鍋中熱油，下蒜末、小米辣炒香，倒入料汁煮至微微濃稠，淋在秋葵上即可。

二、 辣椒炒豆干

食材準備

豆干、青椒、紅椒、蒜末、生抽、蠔油、鹽、食用油

制作過程

1. 豆干切片，青紅椒切條備用。

2. 鍋中熱油，下蒜末爆香，放入豆干煎至兩面微黃。

3. 加入青紅椒翻炒，放生抽、蠔油、少許鹽調味，炒至食材斷生即可出鍋。

三、青菜白玉菇

食材準備

上海青（或小油菜）、白玉菇、蒜末、鹽、蠔油、食用油、紅椒絲

制作過程

1. 上海青對半切開，白玉菇去根洗凈，分別焯水備用，上海青擺盤圍邊。

2. 鍋中熱油，下蒜末炒香，放入白玉菇翻炒，加蠔油、少許鹽調味，炒至入味后盛在青菜中間，點綴紅椒絲即可。

四、鹵牛肉

食材準備

牛腱子肉、鹵料包（八角、桂皮、香葉、花椒等）、生抽、老抽、料酒、姜片、蔥段、鹽

制作過程

1. 牛腱子肉冷水下鍋，加姜片、蔥段、料酒焯水，撇去浮沫后撈出洗凈。

2. 鍋中加水，放入鹵料包、生抽、老抽、姜片、蔥段、鹽，大火燒開。

3. 放入牛腱子肉，轉小火鹵煮1.5-2小時，關火后浸泡至入味，放涼切片擺盤，搭配蘸料食用。

五、 鍋包肉

食材準備

豬里脊肉、胡蘿卜絲、蔥絲、香菜、淀粉、生抽、陳醋、白糖、鹽、食用油

制作過程

1. 里脊肉切薄片，用少許鹽、料酒腌制，裹上淀粉糊，下油鍋炸至金黃酥脆，撈出復炸一次。

2. 碗中調汁：陳醋、白糖、少許生抽、鹽和清水，比例約為3:2:1:少許。

3. 鍋中留少許油，倒入料汁煮至微微濃稠，放入炸好的肉片快速翻炒，加入胡蘿卜絲、蔥絲、香菜即可出鍋。

六、可樂雞翅年糕

食材準備

雞翅、年糕、可樂、姜片、蔥段、生抽、老抽、料酒、白芝麻、食用油

制作過程

1. 雞翅劃兩刀，冷水下鍋加姜片、料酒焯水，撈出洗凈瀝干。

2. 鍋中熱油，下雞翅煎至兩面金黃，放入姜片、蔥段炒香。

3. 倒入可樂沒過雞翅，加生抽、老抽調味，大火燒開后轉小火燜煮15分鐘。

4. 加入年糕，繼續煮至年糕軟糯、湯汁濃稠，撒白芝麻即可出鍋。

七、小炒土豆絲

食材準備

土豆、青椒、紅椒、蒜末、鹽、醋、生抽、食用油

制作過程

1. 土豆去皮切細絲，清水反復沖洗去淀粉，泡在水里備用；青紅椒切絲。

2. 鍋中熱油，下蒜末爆香，放入土豆絲大火快炒，淋入少許醋，加生抽、鹽調味。

3. 放入青紅椒絲，炒至斷生、土豆絲脆爽即可出鍋。

八、家常豆腐

食材準備

豆腐、青椒、紅椒、木耳、蒜末、生抽、蠔油、鹽、食用油

制作過程

1. 豆腐切厚片，木耳泡發撕小朵，青紅椒切塊。

2. 鍋中熱油，放入豆腐片煎至兩面金黃，盛出備用。

3. 留底油，下蒜末爆香，放入木耳、青紅椒翻炒，加生抽、蠔油調味，倒入豆腐，加少許清水燜煮入味，收濃湯汁即可。

九、酸菜魚

食材準備

魚片、酸菜、姜片、蔥段、蒜末、干辣椒、花椒、鹽、料酒、白胡椒粉、食用油

制作過程

1. 魚片加料酒、鹽、白胡椒粉抓勻腌制；酸菜洗凈切小段。

2. 鍋中熱油，下姜片、蔥段、蒜末爆香，放入酸菜炒出香味，加足量清水燒開。

3. 先下魚骨煮幾分鐘，再下魚片滑散，煮至魚片熟透，連湯一起盛出。

4. 表面放干辣椒、花椒，淋上熱油激出香味即可。

十、 韭黃炒雞蛋

食材準備

韭黃、雞蛋、鹽、食用油

制作過程

1. 韭黃洗凈切段；雞蛋加少許鹽打散。

2. 鍋中熱油，倒入蛋液炒至定型盛出備用。

3. 留底油，放入韭黃大火快炒，加少許鹽調味，倒入雞蛋翻炒均勻即可出鍋。

十一、香辣炒蝦

食材準備

鮮蝦、干辣椒、花椒、姜片、蒜末、蔥段、生抽、蠔油、鹽、食用油、熟花生米

制作過程

1. 鮮蝦剪去蝦須、開背去蝦線，洗凈瀝干，下油鍋炸至酥脆，撈出備用。

2. 鍋中留底油，下干辣椒、花椒、姜片、蒜末爆香，放入炸好的蝦翻炒。

3. 加生抽、蠔油、少許鹽調味，撒上蔥段和熟花生米，翻炒均勻即可出鍋 。

十二、五花肉炒筍

食材準備

五花肉、筍尖、青蒜、小米辣、姜蒜、豆瓣醬、生抽、老抽、料酒、食用油

制作過程

1. 五花肉冷水下鍋，加姜片、料酒煮至斷生，撈出放涼后切薄片；筍尖焯水去澀，瀝干備用。

2. 鍋中不放油，放入五花肉片，中小火煸炒出油脂，肉片邊緣微卷、呈金黃色時盛出，留底油。

3. 用煸出的豬油爆香姜蒜、小米辣，加1勺豆瓣醬炒出紅油，放入筍尖翻炒均勻。

4. 倒入煸好的五花肉，加少許生抽、老抽調味上色，大火快速翻炒入味。

5. 最后放入青蒜段，炒至斷生即可出鍋。

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