Insalata di riso classica, calorie e varianti light

Insalata riso classica calorie ricette

L’insalata di riso è un piatto veloce e semplice da realizzare, tipicamente estivo.  Si può insaporire con gli ingredienti più vari, anche perché il riso si presta ad “indossare” abiti diversi. Non è un caso, infatti, che esistano moltissime varianti, e poi, la voglia di sperimentare in cucina, non dovrebbe mai mancare!

 

 

 

 

Insalata di riso classica

Ingredienti per 4 persone

  • 300 g di riso
  • 100 g di pomodorini
  • 100 g di verdure miste sott’aceto
  • 1 scatoletta di tonno
  • 100 g di olive nere o verdi denocciolate
  • 100 g di mais in scatola
  • 100 g di piselli precotti
  • 100 g di groviera
  • 1 uovo sodo
  • 80 g di prosciutto cotto (in unica fetta)
  • Olio d’olive extra vergine q.b.

Preparazione

Lessate il riso per 15 minuti circa in acqua bollente e salata. Nel frattempo che si raffredda, fate cuocere l’uovo per 8 minuti, e una volta raffreddato tagliatelo in 4 spicchi.

Riducete a dadini il prosciutto cotto, la groviera, e tagliate a rondelle le olive e tagliate a metà i pomodorini. Disponete questi ingredienti in una ciotola capiente e aggiungete le verdure sott’aceto sgocciolate, la scatola di tonno sgocciolato, il mais, e i piselli.

Una volta che il riso è raffreddato, unitelo agli ingredienti e condite con olio, e spolverizzate con erbetta cipollina. Mettete l’insalata di riso in frigo per qualche ora e toglietela poco prima di servire in tavola, decorando i piatti con gli spicchi uovo sodo.

Calorie Insalata di riso classica

L’insalata di riso, essendo un piatto molto ricco, è abbastanza calorico. Ogni porzione (70 g di riso) contiene 571 kcal. Può essere consumato, infatti, anche come piatto unico, per un pranzo leggero, ma gustoso, ed è buono anche il giorno dopo.

L’insalata di riso è un piatto che permette libero sfogo alla fantasia culinaria, il riso, infatti, è un cereale molto versatile e grazie al suo gusto delicato si abbina praticamente a tutto. Senza contare le sue innumerevoli qualità dietetiche, tra cui:

  • Alta digeribilità ed elevato assorbimento a livello intestinale. Le due componenti dell’amido, infatti, l’amilosio e l’amilopectina, rendono il riso molto digeribile e facile da assimilare a livello dell’intestino tenue.
  • Regola la flora intestinale e combatte la ritenzione idrica.
  • Ricco di Sali minerali, soprattutto potassio e selenio. Quest’ultimo, in particolare, è un potente antiossidante, in grado di combattere i danni provocati dai radicali liberi. Il riso è ricco anche di silicio, un oligoelemento essenziale, capace di stimolare la produzione di collagene ed elastina, proteine che conferiscono ai tessuti connettivi le loro proprietà elastiche e contrattile. Inoltre, essendo povero di sodio, è indicato anche per chi soffre di ipertensione.
  • Favorisce l’evacuazione intestinale se è integrale.

Insalata di riso varianti light

Insalata di riso light

  • 60 g di riso integrale
  • 30 g di verdure light per insalate di riso
  • 1 scatola di tonno al naturale
  • 1 cucchiaio di olio d’oliva extra vergine
  • Peperoncino q.b.
  • Prezzemolo q.b.

Preparazione

Fate lessare il riso per 15 minuti. Una volta pronto, scolate e lasciatelo raffreddare. Intanto, da parte preparate una ciotola con tutti gli ingredienti. Una volta che il riso è completamente raffreddato unitelo al resto degli ingredienti e mettete in frigo. Al momento di servire, aggiungete l’olio, mescolate ben bene e spolverizzate con peperoncino e prezzemolo.

Insalata di riso colorata

  • 50 g di riso integrale
  • 15 g di pistacchi
  • 6 pomodorini ciliegino
  • 15 g di speck a cubetti
  • Prezzemolo q.b.
  • 1 cucchiaino di olio extra vergine di oliva

Preparazione

Fate lessare il riso in abbondante acqua salata, scolate e lasciate raffreddare. Nel frattempo fate sbollentare per qualche minuto i pistacchi sgusciati. Lavate e tagliate i pomodorini, e versate il tutto in una ciotola dove avrete già sistemato il riso. Aggiungete l’olio e il prezzemolo tritato. Lasciate riposare in frigo per qualche ora. I pistacchi vanno aggiunti all’insalata prima di servire.

Photo Credits|ThinkStock

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    P.S. sperimentate insalate conm ingrediendi fatti in casa e, se avete sufficiante creatività, osate anche con frutta in certi casi, il riso si offre un pò a tutte le sperimentazioni. Ne verrà fuori un pasto gradevole e rinfrescante.

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