La feta è un formaggio tipico della Grecia, ricco di proteine e calcio, ottenuto dal latte di pecora (ricetta originale) o misto (latte di pecora e latte di mucca), che è la versione che si trova comunemente in commercio. La pasta è di colore bianco, molto morbida e compatta. La feta può essere considerata una buona alternativa alla più celebre mozzarella.
Feta: proprietà nutritive
La feta, a fronte di un discreto apporto calorico, e di una buona quantità di calcio, è un alimento molto valido quando si segue una dieta dimagrante per realizzare ottimi piatti unici. Questo formaggio, infatti, si presta i più variati usi, anche se il suo impiego più classico è in insalata. La feta è piuttosto sapida, quindi ricordate di non eccedere con il sale.
Feta: Calorie e Valori nutrizionali
- Calorie: 250 kcal
- Grassi: 21.28 g
- Carboidrati: 4.09 g
- Proteine: 14.21 g
- Fibre: 0 g
- Zuccheri: 4.09 g
- Acqua: 55.22 g
- Ceneri: 5.2 g
Minerali
- Calcio: 493 mg
- Sodio: 1116 mg
- Fosforo: 337 mg
- Potassio: 62 mg
- Ferro: 0.65 mg
- Magnesio: 19 mg
- Zinco: 2.88 mg
- Rame: 0.032 mg
- Manganese: 0.028 mg
- Selenio: 15 mcg
Vitamine
- Retinolo (Vit. A): 125 mcg
- Vitamina A, IU: 422 IU
- Vitamina A, RAE: 125 mcg_RAE
- Tiamina (Vit. B1): 0.154 mg
- Riboflavina (Vit. B2): 0.844 mg
- Niacina (Vit. B3): 0.991 mg
- Acido Pantotenico (Vit. B5): 0.967 mg
- Piridossina (Vit. B6): 0.424 mg
- Acido folico (Vit. B9 o M o Folacina): 0 mcg
- Folato alimentare: 32 mcg
- Folato, DFE: 32 mcg_DFE
- Folati, totali: 32 mcg
- Cobalamina (Vit. B12): 1.69 mcg
- Vitamina B-12, aggiunta: 0 mcg
- Acido ascorbico (Vit. C): 0 mg
- Vitamina D (D2+D3): 0.4 mcg
- Vitamina D3: 0.4 mcg
- Colecalcifenolo (Vit. D): 16 IU
- Alpha-tocoferolo (Vit. E): 0.18 mg
- Vitamina E, aggiunta: 0 mg
- Fillochinone (Vit. K): 1.8 mcg
- Colina totale (Vit. J): 15.4 mg
- Carotene, beta: 3 mcg
- Carotene, alfa: 0 mcg
- Criptoxantina, beta: 0 mcg
- Licopene: 0 mcg
- Luteina + zeaxantina: 0 mcg
Grassi
- Acidi grassi, monoinsaturi: 4.623 g
- Acidi grassi, polinsaturi: 0.591 g
- Acidi grassi, saturi: 14.946 g
- Colesterolo: 89 mg
Amminoacidi
- Acido aspartico: 0.779 g
- Acido glutammico: 2.421 g
- Alanina: 0.639 g
- Arginina: 0.47 g
- Cisteina: 0.083 g
- Fenilalanina: 0.675 g
- Glicina: 0.097 g
- Isoleucina: 0.803 g
- Istidina: 0.397 g
- Leucina: 1.395 g
- Lisina: 1.219 g
- Metionina: 0.368 g
- Prolina: 1.378 g
- Serina: 1.169 g
- Tirosina: 0.668 g
- Treonina: 0.637 g
- Triptofano: 0.2 g
- Valina: 1.065 g
Feta: ricette light
Insalata di feta con pomodori e fagioli
Ingredienti (per 4 persone 271 kcal a porzione)
- 600 g di fagioli cannellini in scatola
- 350g di pomodori da insalata
- 100g di feta
- 25g di olio di oliva
- 10 foglie di basilico
- Pepe q.b.
Preparazione
Scolate i fagioli e metteteli da parte, nel frattempo fate sbollentare i pomodori per qualche minuto e pelateli. Tagliateli a cubetti, e fate lo stesso con la feta. In una insalatiera versate tutti gli ingredienti e mescolate. Condite con olio d’oliva, aggiungete un pizzico di pepe e le foglie di basilico. Prima di servire, lasciate riposare in frigo per qualche ora.
Fusilli in insalata greca
Ingredienti (per 4 persone 160 kcal a porzione)
- 240 g di fusilli
- 100g di feta
- olio extra vergine di oliva q.b.
- peperoncino q.b.
- rosmarino fresco q.b.
Preparazione
Fate lessare la pasta in abbondante acqua salata. Scolate e lasciate raffreddare. Poi aggiungete un filo di olio, il rosmarino e il peperoncino. Tagliate la feta a cubetti e i pomodorini e aggiungeteli alla pasta. Mescolate e lasciate riposare in frigo per qualche ora prima di servire.
Crostini greci
Ingredienti (per 4 persone 166 kcal a porzione)
- 1 kg di pane casereccio
- 200 g di olive greche
- 100 g di feta
- 1 spicchio d’aglio
- Olio extra vergine d’oliva q.b.
- Pepe q.b.
Preparazione
Tagliate il pane a fette spesse e fatelo tostare. Nel frattempo tagliate la feta a cubetti, snocciolate le olive e tagliatele a metà. Mescolate olive e feta, aggiungete l’olio e il pepe e cospargete le fette di pane precedentemente insaporite con l’aglio strofinato. Questo piatto può fungere da antipasto light se aspettate amici a casa, ma è perfetto anche all’ora di pranzo come piatto unico.
Photo Credits|ThinkStock
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