La polenta gialla (di mais) è spesso considerata un alimento ipercalorico. In realtà, contiene meno calorie della pasta ed è priva di glutine, caratteristica che la rende estremamente digeribile, ottima anche per chi è celiaco. Inoltre, ha un buon contenuto di fibre alimentari (7,3 g). Vediamo insieme 3 ricette light con la polenta.
Polenta, calorie
La polenta contiene 355 kcal ogni 100 g di prodotto. Ha un buon contenuto di proteine e fibre, ma anche di potassio, fosforo e magnesio.
Polenta, ricette light
Bastoncini di polenta (al forno)
Ingredienti
(dosi per 4 persone)
- 400 g di polenta istantanea o farina di mais fioretto
- 1 cucchiaio di rosmarino tritato
- Olio extravergine di oliva q.b.
- Sale q.b.
Preparazione
- Preparate la polenta e lasciatela raffreddare (meglio sarebbe attendere 1 giorno intero lasciandola in frigo).
- Tagliatela in bastoncini larghi un paio di centimetri e alti 1 cm circa.
- Spennellateli di olio, adagiateli su una teglia foderata di carta da forno e condite con un pizzico di sale e rosmarino.
- Fate cuocere a 200°C per una ventina di minuti o fino a quando saranno belli dorati.
Pizza di polenta light
Ingredienti
(dosi per 4 persone)
- 250 g di polenta istantanea
- 300 g passata di pomodoro
- 250 di broccoli
- 200 g di mozzarella di riso
- Filetti di acciuga a piacere
- Un pizzico di sale
Preparazione
- Pulite i broccoli e divideteli in cime, poi sbollentateli in poca acqua bollente salata.
- Nel frattempo cuocete la polenta istantanea seguendo le istruzioni riportate sulla confezione. Se non l’avete, chiaramente, potete usare la farina di mais fioretto. La cottura sarà più lunga, ma il risultato il medesimo.
- Trasferite la polenta su un foglio di carta forno, aspettate che si raffreddi e stendetela per bene, con uno spessore di circa un centimetro.
- Farcite la polenta come una pizza: salsa di pomodoro, mozzarella di riso tagliata a cubetti e poi a piacere i broccoli e le acciughe.
- Ripassate la polenta in forno caldo a 180°C per circa 15 minuti, fino a quando il formaggio sarà bello filante.
Torta di polenta alle mele
Ingredienti
- 250 g di polenta istantanea
- 300 g di farina 00
- 500 ml di latte
- 3 albumi
- 220 g di zucchero
- 70 ml di olio di semi di arachidi (o di riso)
- 1 bustina di lievito per dolci
- Estratto di vaniglia
- 400 g di mele (Golden o Fuji)
Preparazione
- In una pentola portate a bollore il latte e versate a pioggia la farina di mais. Fate cuocere per il tempo indicato sulla confezione e lasciate raffreddare.
- Nel frattempo, montate gli albumi con lo zucchero, aggiungete la farina, il lievito, l’olio e l’estratto di vaniglia. Amalgamate bene il tutto.
- Aggiungete la polenta (fredda) ridotta a pezzetti e amalgamate.
- Unite le mele tagliate a dadini e mescolate.
- Versate il composto in uno stampo foderato di carta da forno e infornate a 180°C per 1 ora.
Photo Credit| Thinkstock
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