Lo zampone è uno dei prodotti tipici delle feste natalizie e di solito trionfa sulla tavola, in compagnia delle lenticchie, per il Cenone dell’Ultimo dell’Anno. È un insaccato di carne suina. Ha la forma dello zampetto di maiale, ma al suo interno si trovano diverse parti, tra cui la gola, la spalla, la testa e la guancia.
La carne di maiale è una carne bianca e negli anni si è dimostrata essere sempre più magra. A sostenerlo sono i dati Inran presentati da Coldiretti, da cui si evince che considerando 100 grammi di prodotto (vale anche per il cotechino), in 20 anni c’ è stata una diminuzione di grassi pari al 34 per cento. Detto ciò lo zampone non è un prodotto light, perché è formato da un terzo di tagli magri, un terzo di tagli grassi e un terzo di cotenna.
Per riconoscere la qualità del prodotto, oltre al gusto, bisogna tenere presenti alcune caratteristiche anche estetiche: la fetta, infatti, si deve presentare abbastanza compatta, granulosa e rossastra. Quante calorie contiene? In linea di massima sono circa 350 per 100 grammi, ma posso essere di più in quello di produzione artigianale e decisamente meno nei classici industriali, precotti e sottovuoto. Per entrare nel dettaglio (prima della lavorazione), le parti magre valgono 160 calorie per etto, quelle grasse 380, mentre la cotenna 605. Il consiglio, nel caso dello zampone, è quello di non consumare almeno il grasso che contiene il macinato.
Valori nutrizionali dello zampone per 100 gr
- Proteine: 19 grammi
- Grassi: 31 grammi
- Ferro: 2 mg
- Calcio: 20 mg
- Fosforo: 109 mg
- Carboidrati: 0
- Sodio: 1138
- Acqua: 45,5 grammi
Lo zampone deve essere un piatto unico. È meglio non sovraccaricare troppo il pasto se in programma si ha un secondo così importante. L’abbinamento con le lenticchie è perfetto perché si tratta di un legume che non contiene colesterolo. In questo caso i valori nutritizionali per 100 grammi sono i seguenti: 25 grammi di proteine, 1 grammo di grassi, 60,08 (fibre: 30,5) grammi per carboidrati, 10 grammi d’acqua, 6 di sodio, mentre le calorie sono 353.
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