D’estate è normale non avere molto appetito e poi finire per mangiare la prima cosa che ci capita; per questo vogliamo proporvi questa ricetta, l’insalata di pollo allo yogurt, perfetta da gustare con il caldo, perché è fresca e leggera.
Questa insalatona non contiene grassi saturi, e quindi è molto digeribile, mentre sono presenti proteine date dal pollo che è una carne magra, che in più in questa ricetta è lessato, e le vitamine fornite dalle verdure; in più c’è lo yogurt come condimento, che oltre ad essere poco calorico aiuta a mantenere il buon equilibrio della flora batterica.
Una porzione di insalata di pollo allo yogurt apporta 120 calorie; per completarla, potete aggiungere 3 o 4 gallette di riso oppure 30 g. di pane azzimo. Se avete poco tempo per preparare l’insalata, invece di lessare il pollo cuocetelo alla griglia.
Insalata di pollo allo yogurt
Ingredienti
300 g. di petto di pollo, una foglia di alloro, un rametto di timo, 3 bacche di pepe verde, gambi di prezzemolo, 150 g. di cicorino rosso, un cespo piccolo di insalata riccia, due carote e due cuori di sedano.
Per il condimento: 150 g. di yogurt magro, un limone, uno spicchio d’aglio, un cucchiaio di salsa di soia, un mazzetto di menta, sale e pepe
Preparazione
Lessate il pollo in acqua salata insieme agli aromi per circa venti minuti; lavate, asciugate e tagliate le insalate e mettetele in una ciotola insieme al sedano e alle carote tagliate alla julienne.
Poi preparate il condimento: schiacciate l’aglio con una forchetta e mescolatelo allo yogurt, unite la menta tritata, il succo del limone, un po’ di scorza grattugiata, la salsa di soia, il sale e il pepe.
Dopodiché tagliate il pollo a tocchetti e aggiungetelo alle verdure, unite un cucchiaio di brodo di pollo alla salsina, mescolate e irrorateci l’insalata. Fate riposare in frigo per dieci minuti prima di servire.
[Foto: leiweb.it]
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