春天是万物复苏的季节，也是养生的好时节。对于中年人来说，随着年龄的增长，体质可能会逐渐变差，此时更需要注重饮食的营养均衡，通过合理的膳食来调养身体。下面为大家推荐 8 道营养丰富的菜肴，详细做法分享给您，让您在春天吃出健康好身体！

蒜蓉丝瓜炒白玉菇

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食材准备：丝瓜：2根；白玉菇：200克；大蒜：4瓣；食用油：适量；盐：适量；生抽：适量；鸡精（可选）：适量

步骤：

1. 食材准备：丝瓜去皮后切成斜片，白玉菇洗净，去根切段。大蒜剁成蒜蓉备用。

2. 焯水白玉菇：将白玉菇放入沸水中焯水，焯水时间约1-2分钟，捞出沥水备用。

3. 丝瓜切片：丝瓜切成薄片，最好切成斜片，这样口感更好，且炒出来更美观。

4. 热锅凉油：锅中加入适量食用油，开中火加热，油热后加入蒜蓉炒香，闻到蒜香味即可。

5. 炒丝瓜：将切好的丝瓜片加入锅中，快速翻炒2-3分钟，直到丝瓜变软出水。

6. 加入白玉菇：将焯过水的白玉菇放入锅中，翻炒均匀，确保丝瓜和白玉菇混合均匀。

7. 调味：加入适量的盐和生抽，继续翻炒均匀，根据个人口味可以加入少许鸡精，最后翻炒均匀，至丝瓜熟透、白玉菇入味即可。

虾仁鸡蛋羹
材料准备：虾仁150克、鸡蛋3个、姜末适量、料酒1勺、生抽适量、盐适量、白胡椒粉少许、清水或高汤200毫升、小葱1根（可选）、食用油适量

步骤：

1. 处理虾仁：将虾仁去壳、去虾线，清洗干净。用少许盐、料酒和姜末腌制10分钟，去腥入味。

2. 打蛋液：将鸡蛋打入碗中，加入适量的盐和白胡椒粉，搅拌均匀。加入清水或高汤，搅拌至蛋液与水完全融合，确保没有气泡。

3. 过滤蛋液：为了使蛋羹更加细腻，可以用筛网过滤一次蛋液，去除浮沫和杂质。

4. 准备蒸锅：将蒸锅中的水烧开，确保蒸锅已准备好，开始蒸制。

5. 蒸蛋羹：将过滤好的蛋液倒入一个耐热容器中，表面可以用保鲜膜覆盖防止水蒸气滴入。放入蒸锅中，用中火蒸约10-12分钟，蒸至蛋羹定型。

6. 炒虾仁：在蛋羹蒸的过程中，热锅中放入少许油，加入腌制好的虾仁炒至变色。可加入少许生抽调味。

7. 合并：将炒好的虾仁均匀铺在蒸好的蛋羹表面，再蒸1-2分钟，让虾仁和蛋羹融合。

肉末炒鸡蛋

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法考新变化，2025年法考时间调整通知！

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准备食材: 鸡蛋、瘦肉、香菜、蒜末。

做法步骤:

1、取碗打入三个土鸡蛋搅拌均匀，接着热锅烧油，油热以后，放入鸡蛋液油煎滑熟，再盛出备用。

2、瘦肉剁成肉末，然后把蒜末和香菜切好，再热锅烧油，油热以后，放入蒜末爆香，接着倒入肉末和香菜一起翻炒。

3、炒至肉末变色后，再加入料酒、生抽、白糖和蚝油调味提鲜，接着倒入鸡蛋一起翻炒。

4、炒至鸡蛋入味以后，即可出锅开吃。

虾仁炒西兰花
食材准备：

鲜虾 200 克、西兰花 1 颗、蒜 3 瓣、盐、料酒、生抽、胡椒粉、淀粉、食用油适量

做法步骤：

1. 鲜虾去壳去虾线，洗净后放入碗中，加入少许盐、料酒、胡椒粉和淀粉，抓匀腌制 15 分钟。

2. 西兰花掰成小朵，用淡盐水浸泡 15 分钟，然后洗净焯水，捞出过凉水备用。

3. 蒜切末备用。

4. 热锅凉油，放入蒜末爆香，加入腌制好的虾仁煸炒至变色。

5. 放入西兰花翻炒均匀，加入适量盐、生抽调味，继续翻炒至食材熟透即可。

菠菜枸杞猪肝汤


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食材：菠菜200克、猪肝150克、枸杞10克、姜3片、料酒1勺、盐适量。

1. 猪肝切片，用清水浸泡30分钟去血水，加料酒抓匀腌10分钟。

2. 菠菜焯水30秒去除草酸，切段备用。

3. 锅中加水烧开，放入姜片和猪肝煮至变色，撇去浮沫。

4. 加入菠菜、枸杞煮2分钟，加盐调味即可。

蒜蓉粉丝蒸牡蛎
食材：牡蛎10只、粉丝1把、蒜末2勺、小米辣1根、生抽1勺、蚝油半勺。

做法：

1. 牡蛎刷净外壳，开水蒸2分钟开口后取肉，保留汁水；

2. 粉丝泡软垫盘底，铺牡蛎肉；

3. 热油爆香蒜末和小米辣，加生抽、蚝油调成酱汁，淋在牡蛎上；

4. 蒸锅上汽后蒸5分钟，撒葱花即可。

锌含量：6只牡蛎≈32mg锌（远超日需量）。

荷兰豆炒鸡胸肉

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司法改革后2025年司法考试新规定

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材料：鸡胸肉 200 克；荷兰豆 150 克；胡萝卜 1 根；大蒜 2 瓣；姜 适量；酱油 1 汤匙；蚝油 1 汤匙；盐 适量；胡椒粉 适量；橄榄油 适量

步骤：

1. 准备食材：鸡胸肉洗净，切成薄片或条状，方便快速炒制。荷兰豆去两端，清洗干净。胡萝卜去皮，切成薄片。大蒜和姜切成末备用。

2. 腌制鸡胸肉：将切好的鸡胸肉放入碗中，加入1汤匙酱油、1汤匙蚝油、适量盐和胡椒粉，搅拌均匀，腌制10分钟，让鸡肉更加入味。

3. 焯荷兰豆：锅中加水烧开，放入荷兰豆，焯水2-3分钟，捞出后放入冷水中冲凉，保持荷兰豆的脆嫩口感。

4. 炒胡萝卜：热锅冷油，加入胡萝卜片炒至软化。炒至胡萝卜变色后捞出备用。

5. 炒鸡胸肉：在锅中加入少许橄榄油，放入腌制好的鸡胸肉，翻炒至鸡肉变色，炒至鸡肉完全熟透。

6. 加入大蒜和姜：鸡肉炒至变色后，加入切好的大蒜和姜末，翻炒出香味。

7. 混合炒制：将焯过水的荷兰豆和炒过的胡萝卜放入锅中，快速翻炒均匀，加入适量盐和胡椒粉调味，炒匀后即可出锅。

韭菜炒豆干
食材准备：

韭菜 200 克、豆干 100 克、盐、生抽、食用油适量

做法步骤：

1. 韭菜洗净切段，豆干切成条。

2. 热锅凉油，放入豆干煸炒至微黄。

3. 加入韭菜快速翻炒，加入适量盐、生抽调味，翻炒至韭菜熟透即可。

人到中年，要更加关爱自己的身体，通过合理的饮食来调养。这 8 道营养菜简单易做，不妨在春天多做给家人吃，让大家都能吃出健康好身体！