I giorni segnati in rosso sul calendario possono diventare un vero e proprio attentato alla linea, soprattutto per chi deve seguire un regime dietetico… ecco, allora, qualche ricetta gustosa e leggera da preparare per il pranzo di Ferragosto, senza dover necessariamente rinunciare al gusto. E c’è spazio anche per il dolce! Che in un giorno di festa non può assolutamente mancare, anche se rigorosamente light.
Antipasto light per Ferragosto
Melanzane gratinate
Ingredienti per 4 persone
- 2 melanzane grandi
- 15 pomodori ciliegino
- Origano
- 150 g di mollica di pane
- Pangrattato
- Olio extravergine di oliva q.b.
- Sale q.b.
Preparazione
- Lavate le melanzane e tagliatele nel senso della lunghezza o a rondelle.
- In una ciotola preparate la mollica di pane (100 g), i pomodorini tagliati in 4 parti e l’origano e lavorate appena con le mani.
- Rivestite una teglia con la carta da forno e adagiatevi sopra le fette di melanzana.
- Spargete il preparato di mollica di pane e pomodorini sulle melanzane, aggiungete un pizzico di sale, un po’ di pangrattato e un filo d’olio.
- Fate cuocere in forno a 200°C per 20 minuti.
Primo piatto light per Ferragosto
Cous Cous e verdure miste
Ingredienti per 4 persone
- 300 g di cous cous
- 2 carote
- 4 pomodori da insalata maturi
- 100 g di mais in scatola
- 100 g di olive nere
- 1 peperone verde
- Olio extravergine di oliva
Preparazione
- Lavate le verdure, pelate le carote ed eliminate le coste del peperone.
- Tagliate a pezzettini i pomodori e il peperone. Grattugiate la carato e trasferite il tutto in una ciotola capiente.
- Aggiungete il mais e condite con sale e olio.
- In una pentola fate bollire 1 litro d’acqua salata con 1 cucchiaio di olio.
- Versate il cous cous e fate cuocere a fiamma spenta, mescolando fino a quando l’acqua sarà completamente assorbita.
- Continuando a mescolare, fate raffreddare e versate il cous cous nella ciotola delle verdure.
- Amalgamate bene il tutto e condite con il succo di limone.
Secondo piatto light per Ferragosto
Insalata di mare
Ingredienti per 4 persone
- 300 g di gamberi
- 400 g di polpo
- 300 g di calamari
- 100 g di surimi
- 600 g di cozze
- 1 spicchio di aglio
- 1 limone
- Prezzemolo
- Olio extravergine di oliva
- Sale e pepe q.b.
Preparazione
- In una ciotolina mettete l’olio, il succo di limone, l’aglio tritato, il prezzemolo tritato, un pizzico di sale e pepe.
- Pulite i calamari e fateli cuocere in acqua bollente per 15 minuti.
- Pulite il polpo e fatelo cuocere in acqua bollente per 40 minuti.
- Spazzolate bene le cozze, eliminando le barbe e fatele cuocere in una padella con il coperchio e a fiamma alta. Una volta che le cozze saranno pronte, filtrate l’acqua e sgusciate i molluschi.
- Sgusciate i gamberi e fateli cuocere in una casseruola con il surimi per 5 minuti in acqua bollente.
- Trasferite i frutti di mare in una ciotola capiente e condite con la marinata preparata in precedenza.
- Mescolate l’insalata e lasciate in frigo per almeno 2 ore.
Dessert light per Ferragosto
Sorbetto all’anguria light (senza gelatiera)
Ingredienti per 4 persone
- 500 g di anguria
- 40 g di zucchero
- Succo di ½ limone
Preparazione
- Tagliate l’anguria ed eliminate tutti i semini, poi frullate la polpa e versate il composto in un pentolino.
- Fate scaldare a fuoco dolce e aggiungete lo zucchero. Dopo l’ebollizione continuate la cottura ancora per 5 minuti, poi spegnete.
- Versate il composto in un contenitore e aggiungete il succo di limone.
- Mescolate per amalgamare il tutto e attendete che il composto si raffreddi.
- Mettete in freezer e dopo 2-3 ore frullate con il mixer ad immersione per rompere i cristalli di ghiaccio. Questa operazione va ripetuta 2-3 volte ogni 2-3 ore.
Per non appesantirsi troppo, è consigliabile per la cena consumare solo un minestrone e un frutto fresco di stagione o in alternativa una macedonia di frutta con kiwi, fragole e frutti rossi.
Photo Credit| Thinkstock
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