Barbecue: come preparare una grigliata sana e gustosa

barbecue

Estate, tempo di barbecue in giardino con gli amici; ma vi siete mai chiesti se cucinare le pietanze ai ferri sia una pratica salutare? La griglia è un metodo di cottura che può raggiungere temperature altissime, ed è ormai noto che il calore eccessivo, otre ad eliminare le caratteristiche nutritive, può alterare le sostanze organiche degli alimenti, trasformandole in elementi pericolosi; inoltre, nelle parti più esterne bruciacchiate si possono sviluppare derivati di idrocarburi cancerogeni.

State tranquilli: gustare in tutta sicurezza una bella grigliata mista si può, basta seguire alcuni accorgimenti. Innanzi tutto, cercate di limitare la cottura alla griglia di carne, ricca di grassi saturi, in favore di pesce e verdure, che sono più salutari; inoltre, una dieta ricca di vegetali contribuisce a ridurre il rischio di cancro al seno e del colon.

Se decidete comunque di grigliare la carne, qualche ora prima mettetela a marinare con rosmarino e un po’ di vino rosso; recenti ricerche hanno dimostrato che gli antiossidanti contenuti nelle erbe aromatiche e nel vino hanno la capacità di ridurre le sostanze nocive prodotte durante la cottura.

Tra la brace e la griglia lasciate circa 40 cm, per evitare che gli alimenti entrino in contatto con il fuoco; l’ideale è un barbecue profondo che permetta la cottura indiretta, cioè disponendo la brace ai lati e non sotto il cibo.

Per una bistecca di manzo alta 2-3 cm, che è lo spessore giusto, ci vogliono 7 minuti per una cottura al sangue e 15 se la preferite ben cotta. Stessi tempi per la carne di maiale, ma attenzione al calore perché tende a bruciarsi più facilmente. Infine, spiedini e pezzi di pollo impiegano 20-30 minuti, mentre il pesce, che va messo sulla griglia intero e con le squame, circa 15.

Le verdure vanno ridotte a rondelle, striscioline e pezzetti, lasciando interi solo i pomodorini; per evitare di bruciacchiarle, cuocetele a fuoco moderato o indiretto oppure usate l’apposita teglia forata.

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157 commenti su “Barbecue: come preparare una grigliata sana e gustosa”

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