夏日炎炎,油腻的食物一看到胃里就直打鼓,清爽的时蔬菜更受人喜爱,蔬菜类的菜肴都是清脆可口,营养丰富而且好吃,今天分享的这道菜——菜心炒油豆泡,可谓是夏季的饮食中的一股清流,口感清脆爽口,营养丰富;
![](https://img.ngnnn.com/img/aHR0cHM6Ly9wMy1zaWduLnRvdXRpYW9pbWcuY29tL3Rvcy1jbi1pLWF4ZWd1cGF5NWsvZDcwYTMwNWI1NDE5NGU0Nzg3ZTlhMDg4MTk2MTdiNGJ+bm9vcC5pbWFnZT9faXo9NTg1NTgmZnJvbT1hcnRpY2xlLnBjX2RldGFpbCZsazNzPTk1MzE5MmY0JngtZXhwaXJlcz0xNzIxNjQzMjEwJngtc2lnbmF0dXJlPSUyQkZRb21XJTJGTnFvclZ5SmNsZnFyR0VBRHFmbTQlM0Q.webp)
菜心,又称为芥兰菜心,是十字花科植物的嫩茎和花蕾,是集高钾、高钙、高纤维为一体的“三高蔬菜”, 每100克钾含量345毫克,是冬瓜的6倍,每100克钙含量达到410——1350毫克,是牛奶5倍之多,膳食纤维也非常的丰富,可以帮助肠道蠕动,防止便秘;
![](https://img.ngnnn.com/img/aHR0cHM6Ly9wMy1zaWduLnRvdXRpYW9pbWcuY29tL3Rvcy1jbi1pLTZ3OW15MGtzdnAvODZkYjFlN2VkOWQzNGVjY2I4MWI0MDA1MTczNTE2MGZ+bm9vcC5pbWFnZT9faXo9NTg1NTgmZnJvbT1hcnRpY2xlLnBjX2RldGFpbCZsazNzPTk1MzE5MmY0JngtZXhwaXJlcz0xNzIxNjQzMjEwJngtc2lnbmF0dXJlPWE4ZHQyWGpzMHhCenZvYzhtYVRjUTFKY04wUSUzRA.webp)
而油豆腐也要蛋白质丰富,铁、钙等矿物质也是满满的。两种食物的搭配,不仅低脂,还特别美味,简直是夏日餐桌上里的一股清泉,是一道既能满足口感,又能补充营养的好菜。
![](https://img.ngnnn.com/img/aHR0cHM6Ly9wMy1zaWduLnRvdXRpYW9pbWcuY29tL3Rvcy1jbi1pLTZ3OW15MGtzdnAvMDNhNzAwMjFmOTU5NGRlM2JhZjBlN2RhOWZkMDgyMzV+bm9vcC5pbWFnZT9faXo9NTg1NTgmZnJvbT1hcnRpY2xlLnBjX2RldGFpbCZsazNzPTk1MzE5MmY0JngtZXhwaXJlcz0xNzIxNjQzMjEwJngtc2lnbmF0dXJlPUFISGoyQWYwUk4zZ29kTTAlMkZIRGUlMkJlTm9rSUUlM0Q.webp)
![](https://img.ngnnn.com/img/aHR0cHM6Ly9wMjYtc2lnbi50b3V0aWFvaW1nLmNvbS90b3MtY24taS02dzlteTBrc3ZwLzRmYjI3YzNhYjFiYTQ4NTNhMmIyZGIzNmY4OGZmZGI0fm5vb3AuaW1hZ2U/X2l6PTU4NTU4JmZyb209YXJ0aWNsZS5wY19kZXRhaWwmbGszcz05NTMxOTJmNCZ4LWV4cGlyZXM9MTcyMTY0MzIxMCZ4LXNpZ25hdHVyZT0lMkZBaFNlMFNyRFVoeCUyQiUyRmQlMkJuMElYRW91eFFYdyUzRA.webp)
![](https://img.ngnnn.com/img/aHR0cHM6Ly9wMy1zaWduLnRvdXRpYW9pbWcuY29tL3Rvcy1jbi1pLTZ3OW15MGtzdnAvYjEwZjJmOGQyNWYxNGEwYzhmNWVlZWRjMjZlZjk2ZGZ+bm9vcC5pbWFnZT9faXo9NTg1NTgmZnJvbT1hcnRpY2xlLnBjX2RldGFpbCZsazNzPTk1MzE5MmY0JngtZXhwaXJlcz0xNzIxNjQzMjEwJngtc2lnbmF0dXJlPUxVZFFSdjcydzU1Y3FjQnlZd0d2ejFDN0U2TSUzRA.webp)
![](https://img.ngnnn.com/img/aHR0cHM6Ly9wMy1zaWduLnRvdXRpYW9pbWcuY29tL3Rvcy1jbi1pLTZ3OW15MGtzdnAvMDA4NmE1Y2I2OTZhNDllOTk1ODE2ZWFkZmFjMDgyZjN+bm9vcC5pbWFnZT9faXo9NTg1NTgmZnJvbT1hcnRpY2xlLnBjX2RldGFpbCZsazNzPTk1MzE5MmY0JngtZXhwaXJlcz0xNzIxNjQzMjEwJngtc2lnbmF0dXJlPUNGR2Y3VnJaTzFmaTZYMURvUG1RYUtaVVNhUSUzRA.webp)
【制作主料】:菜心、油豆泡
【制作调料】:大蒜、葱白、肥肉、干辣椒段、盐、鸡精、生抽、麻辣粉、土豆淀粉
第一步:超市买的一把菜心,3块钱一把,非常的新鲜,先把它简单的冲洗一遍之后放入淡盐水浸泡10分钟,去除蔬菜叶片里面的泥沙,还可以起一定的杀菌作用;
![](https://img.ngnnn.com/img/aHR0cHM6Ly9wMy1zaWduLnRvdXRpYW9pbWcuY29tL3Rvcy1jbi1pLTZ3OW15MGtzdnAvZWZjMmU3OGQ1MGE5NDY5MDg3M2Y3Nzk3MzlkYzZmNmR+bm9vcC5pbWFnZT9faXo9NTg1NTgmZnJvbT1hcnRpY2xlLnBjX2RldGFpbCZsazNzPTk1MzE5MmY0JngtZXhwaXJlcz0xNzIxNjQzMjEwJngtc2lnbmF0dXJlPTQxM1FmQzFzSTcyR2xuMGx2SFpsUmN1SDVBWSUzRA.webp)
第二步:油豆泡先用清水冲洗掉表面的灰尘,锅中烧水,水开后倒入油豆腐焯水2分钟,然后捞出来过凉水后轻轻地捏干里面的水分,最后全部都对半切开,这样能更够的吸味;
![](https://img.ngnnn.com/img/aHR0cHM6Ly9wMy1zaWduLnRvdXRpYW9pbWcuY29tL3Rvcy1jbi1pLTZ3OW15MGtzdnAvZGZmMmU5Y2RhOGY5NGIyYWI2OGNjMTk5ODVhYmYyNmZ+bm9vcC5pbWFnZT9faXo9NTg1NTgmZnJvbT1hcnRpY2xlLnBjX2RldGFpbCZsazNzPTk1MzE5MmY0JngtZXhwaXJlcz0xNzIxNjQzMjEwJngtc2lnbmF0dXJlPUJTaHN6dFhuelZNTUNUJTJCUGNUSGVFU0NrQ2x3JTNE.webp)
第三步:调一碗料汁:一勺盐、半勺鸡精、一勺生抽、一勺麻辣粉、一勺土豆淀粉,小半碗清水搅匀;
![](https://img.ngnnn.com/img/aHR0cHM6Ly9wMy1zaWduLnRvdXRpYW9pbWcuY29tL3Rvcy1jbi1pLTZ3OW15MGtzdnAvOWRlNDhmMzIxZmU2NDljNmE2YjhkZjQ5OTI1MTNlMzZ+bm9vcC5pbWFnZT9faXo9NTg1NTgmZnJvbT1hcnRpY2xlLnBjX2RldGFpbCZsazNzPTk1MzE5MmY0JngtZXhwaXJlcz0xNzIxNjQzMjEwJngtc2lnbmF0dXJlPVE2YkdwTzR0aXIwME13NEJIcmJSSTVENkg2YyUzRA.webp)
第四步:菜心浸泡好后在用清水清洗几遍直到完全洗净,接着沥水后切成小一点的长段,菜梗和菜心分开装;
![](https://img.ngnnn.com/img/aHR0cHM6Ly9wMy1zaWduLnRvdXRpYW9pbWcuY29tL3Rvcy1jbi1pLTZ3OW15MGtzdnAvYzkzZjZlNWFhZDkxNDk5ZTg1ZTQ2ZTg5ZWQzMWExZmJ+bm9vcC5pbWFnZT9faXo9NTg1NTgmZnJvbT1hcnRpY2xlLnBjX2RldGFpbCZsazNzPTk1MzE5MmY0JngtZXhwaXJlcz0xNzIxNjQzMjEwJngtc2lnbmF0dXJlPTVMQ1JKbkkxYVZ3N0VVclZSQ3d2d0x5b1FCYyUzRA.webp)
第五步:准备一小块肥猪肉,用来化猪油的、3干辣椒剪成小段,大蒜拍碎后切成沫,葱白切段,食材全部都准备好了,接着开始烹饪;
![](https://img.ngnnn.com/img/aHR0cHM6Ly9wMy1zaWduLnRvdXRpYW9pbWcuY29tL3Rvcy1jbi1pLTZ3OW15MGtzdnAvYzE1YTg5NjgyYzY5NGIxNDgxNTExNDJkY2JkMWUzNDh+bm9vcC5pbWFnZT9faXo9NTg1NTgmZnJvbT1hcnRpY2xlLnBjX2RldGFpbCZsazNzPTk1MzE5MmY0JngtZXhwaXJlcz0xNzIxNjQzMjEwJngtc2lnbmF0dXJlPUNoSFpZU2ZtZTZnWkZ1ZCUyQjBBZUZFQW5ieUg4JTNE.webp)
第六步:锅中倒油,油温5成热倒入肥肉煸炒,等到油完全煸炒出来下入葱蒜爆香,接着倒入菜梗翻炒,一直炒到变色断生;
![](https://img.ngnnn.com/img/aHR0cHM6Ly9wMy1zaWduLnRvdXRpYW9pbWcuY29tL3Rvcy1jbi1pLTZ3OW15MGtzdnAvOGFkYzE1OTMxNWNlNDQwMzliZWY0YmJlNTllYmQyZTB+bm9vcC5pbWFnZT9faXo9NTg1NTgmZnJvbT1hcnRpY2xlLnBjX2RldGFpbCZsazNzPTk1MzE5MmY0JngtZXhwaXJlcz0xNzIxNjQzMjEwJngtc2lnbmF0dXJlPXVSZFBrQ044ZzVtQXcxQ0FRVXdsY0Z1dmVZYyUzRA.webp)
第七步:菜梗炒至断生后倒入豆泡翻炒1分钟后倒入料汁,菜叶、干辣椒段一起翻炒,
![](https://img.ngnnn.com/img/aHR0cHM6Ly9wMy1zaWduLnRvdXRpYW9pbWcuY29tL3Rvcy1jbi1pLTZ3OW15MGtzdnAvMzM1YTVlZTY4MjMxNGUxYjkxZGI5MTU0NjYyMjNkOTR+bm9vcC5pbWFnZT9faXo9NTg1NTgmZnJvbT1hcnRpY2xlLnBjX2RldGFpbCZsazNzPTk1MzE5MmY0JngtZXhwaXJlcz0xNzIxNjQzMjEwJngtc2lnbmF0dXJlPXlYcmtVUXR5MVdvdjdGY1QlMkJ3NiUyQjZEQ1djSDAlM0Q.webp)
锅中汤汁咕噜咕噜1-2分钟,让豆泡充分的吸收料汁的味道,接着就可以盛出享用了。
![](https://img.ngnnn.com/img/aHR0cHM6Ly9wMy1zaWduLnRvdXRpYW9pbWcuY29tL3Rvcy1jbi1pLTZ3OW15MGtzdnAvYTUwMWZkODNlMGQ2NDk3ZTk2MjMxMTdmYWJkYzFkODR+bm9vcC5pbWFnZT9faXo9NTg1NTgmZnJvbT1hcnRpY2xlLnBjX2RldGFpbCZsazNzPTk1MzE5MmY0JngtZXhwaXJlcz0xNzIxNjQzMjEwJngtc2lnbmF0dXJlPVZuSHpzdUV0ZWE1VGhqeThwMTVSQnFVRDI2TSUzRA.webp)
菜叶软糯,菜邦脆甜,油豆腐软而有味,一口下去汤汁饱满,满嘴留香,平淡而不显俗气,非常的入味好吃。而且这道菜做起来简单,厨房小白也能轻松的上手。
![](https://img.ngnnn.com/img/aHR0cHM6Ly9wMy1zaWduLnRvdXRpYW9pbWcuY29tL3Rvcy1jbi1pLTZ3OW15MGtzdnAvYTM5NWY2MTUyZWI0NDNjNzg3NDgxMDIzMGNjOTNlZWN+bm9vcC5pbWFnZT9faXo9NTg1NTgmZnJvbT1hcnRpY2xlLnBjX2RldGFpbCZsazNzPTk1MzE5MmY0JngtZXhwaXJlcz0xNzIxNjQzMjEwJngtc2lnbmF0dXJlPTJRMTI0U2RycGhyaXpGbWVjSlJDekRmTG5ibyUzRA.webp)
花厨小贴士:
1、油豆泡下锅炒之前,焯一下水可以让油豆腐吃起来更软嫩,捏出多余的水分,后续炒制更容易入味;
2、菜叶一定要最后入锅,炒至太久一是会变色,二是会流失营养,三口感也较差;
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