L’ingrediente segreto per le ricette di Halloween, dolci o salate che siano, è la zucca, colorata e ricca di sostanze nutritive importanti. Quest’ortaggio, infatti, è povero di calorie (17 Kcal ogni 100 g di prodotto), è una fonte eccezionale di betacarotene, vitamine A, B ed E e Sali minerali quali calcio, potassio, fosforo e rame. Oggi, vi proponiamo un primo, un secondo e un dessert assolutamente deliziosi e rigorosamente light!
Lasagne light alla zucca
Per la sfoglia
- 300 g di farina 0
- 1 cucchiaio di amido di mais o fecola di patate
- Acqua fredda q.b.
Per la besciamella
- 1 litro di acqua
- 5 cucchiai di farina di riso
- Un pizzico di sale
- Noce moscata q.b.
Per il condimento
- 500 g di polpa di zucca
Preparazione
- Per prima cosa preparate l’impasto delle lasagne mescolando all’interno di una ciotola la farina, con l’amido di mais e l’acqua quanto basta per ottenere un composto omogeneo ed elastico.
- Poi stendete una sfoglia con il matterello e con un coltello ritagliate dei rettangoli, che lascerete riposare su un vassoio infarinato con la semola di grano duro, senza sovrapporli.
- Ora preparate la besciamella portando ad ebollizione l’acqua.
- Versate la farina di riso e aggiungete un pizzico di sale grosso e la noce moscata.
- Mescolate fino a quando la besciamella non si sarà addensata.
- A questo punto pulite la zucca e cuocetela in un pentolino con un po’ d’acqua, in modo che si ammorbidisca. Con l’aiuto della forchetta riducetela grossolanamente.
- Condite la lasagna versando sul fondo della teglia un po’ di besciamella e fate il primo strato di lasagna, poi mettete la zucca e di nuovo la besciamella. Procedete in questo modo fino all’ultimo strato.
- Lasciate cuocere il forno a 180°C per mezz’ora circa e servite.
Polpettine di zucca light
Ingredienti per 12 pezzi
- 700 g di zucca
- 1 albume
- Un pizzico di sale
- Erbetta cipollina q.b.
- Pepe q.b.
- 2 cucchiai di parmigiano
- Pangrattato
Preparazione
- Eliminate la buccia della zucca e tagliatela a fette spesse. Disponete su un tegame rivestito di carta da forno e fate cuocere per circa mezz’ora a 200°C.
- Riducete la zucca in purea in una ciotola aiutandovi con la forchetta e aggiungete un pizzico di sale, il pepe, l’erbetta cipollina, il bianco dell’uovo, il parmigiano e qualche cucchiaio di pangrattato.
- Mescolate il tutto e se notate che l’impasto non tiene aggiungete un altro cucchiaio di pangrattato.
- Formate delle polpettine e adagiatele su una teglia rivestita di carta da forno.
- Fate un giro d’olio e lasciate cuocere per 20 minuti circa a 170-180°C.
Il suggerimento in più
Potete accompagnare le polpettine di zucca con della misticanza condita con un filo d’olio e del succo di limone. Si tratta di un misto di varie verdure domestiche e selvatiche crude da consumare in insalata.
Torta di zucca light
- 500 g di zucca
- 225 g di farina
- 100 g di zucchero
- 1 vasetto di yogurt alla vaniglia
- 2 albumi
- 1 bustina di lievito per dolci
- Buccia grattugiata di limone
- 1 bustina di vanillina
- Zucchero a velo (facoltativo)
Preparazione
- Pulite la zucca, tagliatela a cubetti e fatela bollire in po’ d’acqua. Poi frullatela con il mixer.
- In una ciotola sbattete gli albumi con lo zucchero sino ad ottenere un composto liscio e spumoso.
- Aggiungete la farina, il vasetto di yogurt, la buccia di limone grattugiata, la zucca frullata, la vanillina e il lievito per dolci.
- Versate il composto in uno stampo di silicone o in alternativa in una teglia rivestita di carta da forno e fate cuocere a 180°C per 20 minuti circa.
- Infine spolverizzate con un po’ di zucchero a velo.
Se cercate altre ricette a base di zucca leggete anche
- Zucca arrostita e marinata: ricette
- Zucca gratinata al forno
- Zucca al forno microonde, ricetta veloce
Photo Credit| Thinkstock
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