Cibi esotici con poche calorie e ricette

Cibi esotici poche calorie ricette

I cibi esotici hanno conquistato una folta schiera di estimatori e tra le tradizioni culinarie più amate ci sono quella cinese e giapponese, ma si stanno affermando anche quella brasiliana e messicana. Talvolta i piatti sono affini alla nostra cucina, anche quando viene utilizzato un ingrediente insolito. Vediamo insieme gli alimenti esotici con meno calorie!

Cibi esotici: calorie

La cucina giapponese è decisamente più light rispetto a quella messicana e brasiliana, che pur avendo piatti estremamente gustosi, sono iperproteiche e prevedono un uso elevato dei carboidrati. La cucina giapponese, invece, è essenziale e poco elaborata, le cotture sono molto brevi sia per le carni che per le per le verdure, di solito tagliate a strisce sottilissime e/o pezzettini. La cucina cinese è per molti versi simile a quella giapponese, con cui condivide l’uso di svariati alimenti.

Tra i cibi esotici più popolari e anche meno calorici ci sono:

  • Sushi: si tratta di pesce crudo fresco (cernia, tonno, calamaro, salmone, ecc.) accompagnato da riso lesso. Talvolta viene servito con una piccola striscia di alga Nori per legare insieme pesce e riso. Una porzione di Sushi contiene mediamente 37 chilocalorie.
  • Sashimi: si tratta di pesce crudo servito a fettine sottili (cernia, tonno, calamaro, salmone, ecc.). Le calorie variano in base al prodotto ittico.
  • Salsa di soia: si ottiene dalla lavorazione dei semi di soia, a cui vengono aggiunti acqua, grano tostato e sale. Più precisamente esistono due tipologie principali di salsa di soia: lo Shoyu, che prevede l’aggiunta di frumento e il Tamari, che in realtà è solo una variante dello shoyu, che viene preparata senza frumento. Entrambe subiscono un processo di fermentazione naturale che dura 12-18 mesi, e si usano in purezza per condire insalate, verdure stufate, cereali, brodi, zuppe ecc. La salsa di soia contiene 65 chilocalorie ogni 100 g di prodotto.
  • Tofu: è un formaggio a base di soia e si ottiene dalla cagliatura del latte di soia e dalla sua successiva pressatura in blocchi. Si tratta di un alimento molto ricco di proteine, che non a caso è spesso presente nelle diete dimagranti grazie al basso contenuto calorico e al ridotto contenuto di sodio. Inoltre, è particolarmente ricco di calcio. L’apporto calorico del tofu fresco è di 72 kcal.
  • Germogli di bambù: una volta si trovavano solo nei negozi di cibi orientali, ma oggi si possono comprare anche nei grandi supermercati, soprattutto precotti. Sono molto simili ai nostri asparagi, anche per gli effetti diuretici e sgonfianti. Quando sono freschi i germogli di bambù vanno cotti in acqua con 2 cucchiai di crusca. Sono ottimi per insaporire le insalate.
  • Seitan: è un’ottima alternativa alla carne per l’elevato contenuto di proteine, inoltre ha pochissimi grassi e colesterolo. Si ottiene principalmente dalla lavorazione del glutine di grano tenero e più precisamente da quest’ultimo (che rappresenta la parte proteica del grano), poi viene successivamente bollito in acqua insieme a salsa di soia, sale marino, le alghe e altri aromi. Per esperienza posso consigliare il seitan alla piastra, davvero ottimo. Ogni 100 g di seitan apportano circa 168 kcal.
  • Tempeh: è noto anche con il nome di carne di soia per il notevole apporto di proteine (20,7 g su 100 g di prodotto). Si ricava dai fagioli di soia gialla, attraverso un processo di fermentazione. Si trova soprattutto nei negozi che propongono prodotti dietetici e nei supermercati etnici. Ogni 100 g di tempeh apporta 166 kcal.

Cibi esotici: ricette

Sushi (con salmone)

Ingredienti per 4 persone

  • 150 g di riso
  • 100 g di filetto di salmone
  • 1 cetriolo
  • 3 foglie di alghe nori
  • 20 ml di salsa di soia
  • 10 g di pasta wasabi
  • 1 cucchiaino di aceto
  • 1 cucchiaino di zucchero

Preparazione

Fate lessare il riso in abbondante acqua salata e appena inizia a bollire lasciate cuocere fino a quando l’acqua non viene assorbita completamente. Togliete il riso dal fuoco e aggiungete l’aceto e lo zucchero, mescolate e fate riposare. Nel frattempo tagliate il salmone a strisce sottili nel senso della lunghezza, così pure il cetriolo.

Distendete un foglio di alga Nori su un telo umido, inumidite anche le mani, e disponete il riso sull’alga, ricordando di lasciare un bordino vuoto sui lati (nel senso della lunghezza). Poi appoggiate il salmone e il cetriolo al centro e aggiungete un po’ di pasta wasabi. Arrotolate ben stretto e tagliate, formando dei cilindretti di circa 3 cm di lunghezza. Con la pasta di wasabi avanzato, fatelo sciogliere nella salsa di soia e servite in una ciotolina, per accompagnare il vostro sushi.

Photo Credit| Thinkstock

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