15块钱的工地盒饭这般搭配，三菜一汤，馒头米饭自选，值吗？
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">有个<span style="color: black;">伴侣</span>做的工地快餐，前几天让我给他<span style="color: black;">举荐</span>这个季节几种快餐搭配，<strong style="color: blue;">餐标15元，三菜一汤，营养<span style="color: black;">平衡</span>。</strong></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">工地快餐人群大部分都是重<strong style="color: blue;">体力劳动者</strong>，<span style="color: black;">因此</span>在搭配菜品时，<strong style="color: blue;">要满足足够的热量供给，<span style="color: black;">能够</span>适当吃<span style="color: black;">有些</span>热量高的<span style="color: black;">食品</span></strong>，<span style="color: black;">例如</span><span style="color: black;">这次</span>食谱中搭配的<strong style="color: blue;">红烧鱼块、千张结红烧肉、大盘鸡等等。</strong></p>
<div style="color: black; text-align: left; margin-bottom: 10px;"><img src="https://p3-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/2bb1a6d1681d482babccb7d6297ae8c1~noop.image?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1722516540&x-signature=t1NXNtrEzOVzyM%2BqfvKUU0Kv3Zw%3D" style="width: 50%; margin-bottom: 20px;"></div>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">另一</span>，还要<span style="color: black;">重视</span>适当<span style="color: black;">增多</span>蛋白质的摄入，<strong style="color: blue;">多吃<span style="color: black;">有些</span>高蛋白的<span style="color: black;">食品</span>，<span style="color: black;">能够</span><span style="color: black;">加强</span>抵抗力</strong>，<span style="color: black;">针对</span>体力劳动者还是<span style="color: black;">非常</span>重要的，<span style="color: black;">另外</span>，<strong style="color: blue;">夏季高温，身体代谢快，流汗多，容易<span style="color: black;">导致</span>钾元素的流失</strong>，<span style="color: black;">因此</span>要多饮水，多吃<span style="color: black;">有些</span>含钾量高的<span style="color: black;">食品</span>，<strong style="color: blue;"><span style="color: black;">例如</span>豆角、茄子、绿豆、<span style="color: black;">西红柿</span>、红豆等等</strong>，下面来看一下15块钱一份的工地餐，三菜一汤，米饭馒头自选，<span style="color: black;">大众</span>觉得值吗？</p>
<h1 style="color: black; text-align: left; margin-bottom: 10px;"><span style="color: black;">第1</span>天：米饭/馒头+凉拌猪耳朵+尖椒豆皮炒肉+虎皮青椒+祛湿红豆汤</h1>
<div style="color: black; text-align: left; margin-bottom: 10px;"><img src="https://p3-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/c46fe9b88a154a37bd891f3e15cfce98~noop.image?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1722516540&x-signature=sS04usOYFEoz%2FGSF43%2BJJqKYs58%3D" style="width: 50%; margin-bottom: 20px;"></div>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;"><span style="color: black;"><span style="color: black;"><span style="color: black;">凉拌猪耳朵</span></span></span></strong></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;">食材：猪耳朵，香菜，小葱，生姜，小米椒，1包卤料包，油炸花生米</strong></p>锅中加入清水，倒入处理干净的猪耳朵,少许姜片，葱段，撇去浮沫捞出清洗干净锅中放入足量水，加入清洗干净的猪耳朵，放入1勺生抽，2勺老抽，1勺料酒，几个冰糖，1包卤料包，再加少许盐，水开后再煮20分钟，至猪耳朵熟透。猪耳朵煮好后过凉，切成粗细-致的条状，大蒜去皮切末，小米椒切碎备用。调料汁，碗中加入小米椒、蒜末、2勺香醋，1勺生抽，少许辣椒油和香油，适量的盐、鸡精，搅拌均匀。大碗中加入切好的猪耳朵，倒入调好的料汁，少许香菜段、花生米，搅拌均匀，一盘爽辣开胃的凉拌猪耳朵就端上桌了。<div style="color: black; text-align: left; margin-bottom: 10px;"><img src="https://p3-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/bca52eb7e89342e98300c9503a55f5b0~noop.image?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1722516540&x-signature=eGTVbc3RDGniWmGrDjEttWYwO5w%3D" style="width: 50%; margin-bottom: 20px;"></div>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;"><span style="color: black;"><span style="color: black;"><span style="color: black;">虎皮青椒</span></span></span></strong></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;">食材：青椒适量，大蒜3瓣，生抽，陈醋，老抽，白糖，食盐，食用油，白胡椒</strong></p>调料汁：2勺生抽+1勺陈醋+——半勺老抽+半勺白糖+一点盐+少许白胡椒搅拌均匀青椒去蒂洗净，锅中放入适量的油，开中小火，放入青椒慢慢煎至两面金黄，呈虎皮状。放入蒜末，再倒入调好的料汁煮两分钟<span style="color: black;">就可</span>
<h1 style="color: black; text-align: left; margin-bottom: 10px;"><span style="color: black;">次日</span>：米饭/馒头+回锅肉+<span style="color: black;">西红柿</span>炒鸡蛋+地三鲜+紫菜虾皮汤</h1>
<div style="color: black; text-align: left; margin-bottom: 10px;"><img src="https://p3-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/bc44ab876c7b4e879d829e8425bae1ce~noop.image?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1722516540&x-signature=fpd5Lh0fRIB977CmMlsXb0vT8gU%3D" style="width: 50%; margin-bottom: 20px;"></div>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;"><span style="color: black;"><span style="color: black;"><span style="color: black;">回锅肉</span></span></span></strong></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;">食材：青椒适量，五花肉<span style="color: black;">一起</span>，大蒜3瓣，食用油，老抽，蚝油，白糖，豆瓣酱，姜丝</strong></p>将青椒滚刀切块，五花肉不要切太薄<span style="color: black;">亦</span>不要切太厚，大蒜拍碎。锅里不放油倒入青椒翻炒，炒至虎皮状呈出。锅里放入适量油，油不要太多，五花肉会出油的，<span style="color: black;">而后</span>放入五花肉，小火慢煎，五花肉煎至两面金黄后加入一勺辣酱和姜蒜。倒入青椒，再加入一勺盐，一勺老抽，一勺蚝油和少许白糖，翻炒均匀。<div style="color: black; text-align: left; margin-bottom: 10px;"><img src="https://p26-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/493864ba8a0746efa6795875aa2443fb~noop.image?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1722516540&x-signature=kKJqbTGYp4fHT1gEHRlaPhYgzsM%3D" style="width: 50%; margin-bottom: 20px;"></div>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;"><span style="color: black;"><span style="color: black;"><span style="color: black;">地三鲜</span></span></span></strong></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;">食材:<span style="color: black;">马铃薯</span>1个，紫茄子2根，尖椒1个，葱1根，蒜2瓣，玉米淀粉适量</strong></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;">酱汁：生抽2勺+陈醋2勺+蚝油1勺+糖1勺+盐适量+鸡精1茶匙+玉米淀粉1勺+清水半碗</strong></p>茄子、<span style="color: black;">马铃薯</span>和尖椒切块状，准备葱花和蒜末。在茄子表面喷少许清水，加入适量玉米淀粉抓拌均匀，酱汁调料混合备用。起油锅烧至八成热，下茄子块改中小火炸至定型后翻动，表皮呈微焦状捞出控油。<span style="color: black;">马铃薯</span>和尖椒分别炸制后捞出控油。.锅内放少许底油，炒香葱蒜末倒入酱汁煮至浓稠，下茄子、<span style="color: black;">马铃薯</span>和辣椒，大火翻炒收汁。<h1 style="color: black; text-align: left; margin-bottom: 10px;">第三天：香芹五花肉蒸卤面+五香小鸡腿+黄瓜拌变蛋+丝瓜鸡蛋汤</h1>
<div style="color: black; text-align: left; margin-bottom: 10px;"><img src="https://p26-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/87c1a7a71efe436b99c489608f9f8fa3~noop.image?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1722516540&x-signature=7s5L05JA538Z%2BpjzmPkGQRU5nvE%3D" style="width: 50%; margin-bottom: 20px;"></div>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;"><span style="color: black;"><span style="color: black;"><span style="color: black;">香芹五花肉蒸卤面</span></span></span></strong></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;">食材：鲜面条，黄豆芽，芹菜，五花肉，葱，姜，八角，十三香</strong></p><strong style="color: blue;">蒸面</strong>：湿面拌油抖散，冷水放蒸格上，水开计时蒸15分钟，翻出来晾一会，抖散(定要抖散，<span style="color: black;">不可</span>有坨坨)<strong style="color: blue;">炒菜</strong>：锅中放入热油，加入葱姜八角炸香，放入五花肉炒至变色，老抽1勺，老抽1勺，倒入豆芽等配菜，翻炒均匀，再加入凉水(水量快要没过菜<span style="color: black;">就可</span>)继续翻炒炒至锅内留小半碗汤，关小火，把蒸好的面倒入炒菜锅里，开火，小火，边炒边拌，把菜，面拌均匀后关火<strong style="color: blue;">蒸面</strong>：拌好菜的面，再放蒸锅蒸10分钟，<span style="color: black;">就可</span>出锅<div style="color: black; text-align: left; margin-bottom: 10px;"><img src="https://p3-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/a177525ddf8e4330b16e5e7de7a05f3f~noop.image?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1722516540&x-signature=qMW%2FNVDIZzVxYpFxvygvfyQJDQA%3D" style="width: 50%; margin-bottom: 20px;"></div>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;"><span style="color: black;"><span style="color: black;"><span style="color: black;">黄瓜拌变蛋</span></span></span></strong></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;">食材：黄瓜，变蛋，小米辣，香菜，蒜末，食用油</strong></p>黄瓜切段，变蛋切块，香菜切段备用准备蒜末小米辣，加1勺生抽十1勺香醋十半勺盐十半勺糖料汁淋上热油，倒入食材中拌匀就<span style="color: black;">能够</span>开吃啦<h1 style="color: black; text-align: left; margin-bottom: 10px;">第四天：米饭/馒头+红烧鱼块+花菜炒腊肠+香芹炒豆干+米酒蛋花汤</h1>
<div style="color: black; text-align: left; margin-bottom: 10px;"><img src="https://p3-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/3e1b04cd5f65466f89af9d5effe7071f~noop.image?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1722516540&x-signature=9kiv6taIpwV3osvXQXsh%2B2spx1Y%3D" style="width: 50%; margin-bottom: 20px;"></div>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;"><span style="color: black;"><span style="color: black;"><span style="color: black;">红烧鱼块</span></span></span></strong></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;">食材：鱼块，鸡蛋，姜蒜末，小葱，香菜，郫县豆瓣酱</strong></p><strong style="color: blue;">腌鱼</strong>：鱼块清洗干净纸巾吸干水分，加入盐十白胡椒+食用油十料酒十<span style="color: black;">番薯</span>淀粉2勺十鸡蛋1个，用手抓匀腌制15分钟。<strong style="color: blue;">炸鱼</strong>：烧油，炸鱼炸至金黄，捞出备用。锅中多放油( <span style="color: black;">不消</span>太多，平时炒肉的量)放入1勺半豆瓣酱、姜蒜米，炒香倒入炸好的鱼块，翻炒。1勺蚝油、生抽、老抽(顺锅铲淋圈)，<span style="color: black;">而后</span>加水水，水量快没过鱼就行，<span style="color: black;">否则</span>水多<span style="color: black;">欠好</span>吃，盖上锅盖小火焖煮5分钟。最后加水淀粉、葱花香菜末、白糖2小撮提鲜<span style="color: black;">就可</span>出锅。<div style="color: black; text-align: left; margin-bottom: 10px;"><img src="https://p3-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/0b3a33e6e9b1447c9e4ccb9b73a62f06~noop.image?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1722516540&x-signature=yPqjbUj3kFRbbh6JfY%2B1NJlASLs%3D" style="width: 50%; margin-bottom: 20px;"></div>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;"><span style="color: black;"><span style="color: black;"><span style="color: black;">花菜炒腊肠</span></span></span></strong></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;">食材：有机花菜1颗，腊肠1根，葱，蒜，干辣椒，青椒1个</strong></p>花菜切成小朵，青椒切成滚刀块，大蒜葱花切片，腊肠切片，锅中烧水水开放入花菜炒熟捞出控干水分备用。酱汁:1勺生抽，1勺老抽，1勺豆瓣酱，一点水搅拌均匀备用，热锅少放一点油放入腊肠煸炒表面焦一点，放入葱蒜，干辣椒炒出来香味。最后放入花菜、青椒，倒入酱汁大火翻炒均匀<span style="color: black;">就可</span>。<h1 style="color: black; text-align: left; margin-bottom: 10px;">第五天：米饭/馒头+大盘鸡+肉末干煸豆角+白菜虎皮豆腐+绿豆汤</h1>
<div style="color: black; text-align: left; margin-bottom: 10px;"><img src="https://p3-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/9145bc2459ad4edfb77b7e14aa9af533~noop.image?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1722516540&x-signature=hviUyJcaIno4txLk1rYhc3TkD%2Bc%3D" style="width: 50%; margin-bottom: 20px;"></div>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;"><span style="color: black;"><span style="color: black;"><span style="color: black;">大盘鸡</span></span></span></strong></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;">食材：三黄鸡1只，<span style="color: black;">马铃薯</span>2个，青椒，冰糖，葱姜蒜，干辣椒，八角，生抽，老抽，郫县豆瓣酱，蚝油，食用盐</strong></p>鸡肉焯水洗净，<span style="color: black;">马铃薯</span>切块，青椒切片，葱姜蒜切片起锅放油，放入10粒冰糖炒出糖色，倒入鸡肉煸炒3分钟，加入葱姜蒜，干辣椒，八角继续煸炒1分钟。再加入2勺郫县豆瓣酱、1勺老抽、2勺生抽、2勺蚝油、半勺盐继续煸炒1分钟，倒入1罐啤酒（<span style="color: black;">亦</span><span style="color: black;">能够</span>不放）十1碗水，焖煮20分钟。再放入<span style="color: black;">马铃薯</span>，加盖炖10分钟，最后放入青椒，炒至断生<span style="color: black;">就可</span>出锅。<div style="color: black; text-align: left; margin-bottom: 10px;"><img src="https://p3-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/49ecb1097e4849709d212b1c08480734~noop.image?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1722516540&x-signature=LlbIyPXXmqf7iRrRPuOW9zGEapo%3D" style="width: 50%; margin-bottom: 20px;"></div>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;"><span style="color: black;"><span style="color: black;"><span style="color: black;">肉末干煸豆角</span></span></span></strong></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;">食材：豆角1把，肉末适量，蒜末、干辣椒段、花椒少许，盐，鸡精，生抽</strong></p>把豆角掰成段洗干净控干水份锅中倒入油，油温6成热把控干水份的豆角放入锅中炸，炸至虎皮状捞出备用锅中少许底油，油热放入肉末炒散，<span style="color: black;">而后</span>放入蒜末、干辣椒段、花椒中火炒香，倒入炸好的豆角放两勺生抽、少许盐、少许鸡精翻炒均匀<span style="color: black;">就可</span>出锅<h1 style="color: black; text-align: left; margin-bottom: 10px;">第六天：米饭/馒头+千张结红烧肉+鸡丁杏鲍菇+三色西葫芦片+<span style="color: black;">西红柿</span>鸡蛋汤</h1>
<div style="color: black; text-align: left; margin-bottom: 10px;"><img src="https://p3-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/719ee60ddd0940498eb6614b76dba4ab~noop.image?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1722516540&x-signature=4amWNYDD8DZHSECCIftcmYRtovk%3D" style="width: 50%; margin-bottom: 20px;"></div>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;"><span style="color: black;"><span style="color: black;"><span style="color: black;">千张结红烧肉</span></span></span></strong></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;">食材：五花肉一条，千张2片，葱姜少许，料酒，生抽，老抽，白糖，白胡椒粉，小葱</strong></p>千张剪成长条，打个结备用。五花肉洗净切块入油锅(无需焯水)煸炒出油，加入葱段姜片继续翻炒。加四勺料酒盖盖焖30秒，加四勺生抽(30g)，两勺老抽( 15g)，五匀白糖(30g)翻炒<span style="color: black;">稍许</span>。倒入一碗清水没过红烧肉，水开后撇去浮沫。小火焖煮20分钟加入权杖结，再焖煮10分钟，最后撒点白胡椒粉调味，取出百叶结，转大火收汁<span style="color: black;">就可</span>，最后<span style="color: black;">能够</span>撒点葱花。<div style="color: black; text-align: left; margin-bottom: 10px;"><img src="https://p3-sign.toutiaoimg.com/tos-cn-i-qvj2lq49k0/bdb7ec2be7cb4652859971a6367ebd92~noop.image?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1722516540&x-signature=ZaZJTohd97RUg0%2F0mfrcOJej3kE%3D" style="width: 50%; margin-bottom: 20px;"></div>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;"><span style="color: black;"><span style="color: black;"><span style="color: black;">三色西葫芦片</span></span></span></strong></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;">食材：西葫芦1根，胡萝卜半根，泡发木耳适量，蚝油，生抽，鸡精，食用油，盐，大蒜</strong></p>西葫芦、胡萝卜洗净，切片备用，大蒜切末。起锅烧油小火下入一半蒜末爆香，<span style="color: black;">而后</span>下入胡萝卜片和木耳煸炒下入西葫芦片，<span style="color: black;">而后</span>加一点生抽、蚝油、一点盐翻炒均匀。下入剩下的一半蒜沫翻炒，出锅前加一点点鸡精<span style="color: black;">就可</span>。<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;">盒饭不仅<span style="color: black;">需求</span><span style="color: black;">口味</span>好，经济实惠，还要颜色吸引人，我<span style="color: black;">伴侣</span>的<span style="color: black;">需求</span>是叶类菜<span style="color: black;">不可</span>放进盒饭里，<span style="color: black;">由于</span><span style="color: black;">尤其</span>容易变色，卖相<span style="color: black;">欠好</span>，还影响<span style="color: black;">口味</span>，<span style="color: black;">因此</span>从营养<span style="color: black;">方向</span>来看，<span style="color: black;">咱们</span>自己在家<span style="color: black;">必定</span>要多吃<span style="color: black;">有些</span>叶类菜，您觉得这种15块钱的盒饭，贵吗？</strong></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">大众</span>好，我是食养小厨，一个<span style="color: black;">爱好</span>美食的营养师、食疗养生师，<span style="color: black;">倘若</span><span style="color: black;">爱好</span>我的<span style="color: black;">文案</span>，<span style="color: black;">能够</span>点击关注哦，感谢您的支持。</p>
外贸论坛是我们的，责任是我们的，荣誉是我们的，成就是我们的，辉煌是我们的。 你字句如珍珠，我珍藏这份情。 感谢你的精彩评论，为我的思绪打开了新的窗口。
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