Ricette light con la pasta integrale

di

pasta integraleRinunciare a un piatto di pasta e difficile soprattutto se amiamo molto questo tipo di alimento; per unire linea e gusto basta sostituire la pasta classica con quella integrale, stando comunque attenti ai condimenti e alle quantità, fattori che fanno salire sensibilmente il numero delle calorie. Vediamo, quindi, come preparare la pasta integrale grazie a una piccola rassegna di ricette light e fresche adatte alla stagione estiva.

Perché la pasta integrale non fa ingrassare?

La pasta integrale non fa ingrassare perchè ha un basso indice glicemico ed è molto ricca di fibre; gli amidi dei cereali integrali, infatti, hanno un indice glicemico più basso rispetto a quelli dei cereali raffinati, con tutti i vantaggi che ne conseguono. Le fibre contenute nei cereali integrali, inoltre, oltre a prevenire la stipsi, aiuta le attività del metabolismo e regala un senso di sazietà maggiore, e riduce anche la fame nervosa.

Calorie della pasta integrale

La pasta integrale pesata da fresca contiene 335 calorie ogni 100 grammi, ma bisogna considerare che una volta cotta le calorie diventano circa 137; attenzione, però al condimento: prediligetene sempre uno semplice e poco elaborato, meglio se a base di verdure.

Pasta integrale con sugo di pomodoro e olive nere

(per due persone)

Calorie a porzione: 390 kcal.

Ingredienti: 160 g. di pasta integrale, 400 g. di pomodori, otto olive nere, mezzo cucchiaio di patè di olive nere, due spicchi d’aglio, un cucchiaio d’olio extravergine d’oliva, spezie come origano, maggiorana e timo.

In una padella unite l’olio e l’aglio e fateli dorare leggermente, dopodiché aggiungete i pomodori tagliate a pezzetti, le olive, il paté di olive nere, le spezie e un pizzico di sale, e lasciate cuocere per 10 minuti a fiamma bassa avendo cura di mescolare il tutto ogni tanto. Intanto cuocete la pasta integrale in acqua salata e, una volta cotta, scolatela e poi fatela saltare a fiamma vivace nella padella del condimento per qualche minuto e, infine, servite.

 

pasta integralePasta integrale con il sugo di tonno

(per quattro persone)

Calorie a porzione: 400 kcal.

Ingredienti: 320 g. di pasta integrale, 450 g. di polpa di pomodoro, due scatolette piccole di tonno sott’olio sgocciolato, uno spicchio d’aglio, sale, prezzemolo e 20 g. d’olio extravergine di oliva

Preparazione

In una padella mettete a soffriggere l’olio, l’aglio e il prezzemolo tritati, dopodiché unite la polpa di pomodoro e cuocete per una decina di minuti; a questo punto aggiungete il tonno sgocciolato e un pizzico di sale e continuate la cottura per altri due minuti. Cuocete la pasta integrale in abbondante acqua salata e quando sarà pronta, scolatela e unitela, direttamente nella padella, al sugo di tonno, mescolate bene e servite.

 

Pasta integrale con verdure e capperi

(per due persone)

Calorie a porzione: 390 Kcal.

Ingredienti: 160 g. di pasta integrale, un vasetto di sugo alle verdure, due cucchiai di capperi sgocciolati, 10 g. d’olio extravergine d’oliva, erbe aromatiche a piacere.

Preparazione

In una padella unite il sugo alle verdure all’olio e a una manciata di erbe aromatiche a piacere e fate riscaldare il tutto; cuocete la pasta in abbondante acqua salata e, una volta cotta, scolate la pasta e spostatela nella padella con il sugo, unite i capperi sgocciolati e fate saltare il tutto per due o tre minuti.

 

Pasta integrale con olive nere e cavolfiore

(per quattro persone)

Calorie a porzione: 328 Kcal.

Ingredienti: 320 g. di pasta integrale, 40 g. di olive nere snocciolate, 600 g. di cavolfiore lessato, 20 g. di olio extravergine d’oliva, sale e un po’ di prezzemolo tritato.

Preparazione

In una padella unite l’olio e i pezzetti di cavolfiore e fate rosolate per un paio di minuti, dopodiché aggiungete le olive tagliate a metà e continuate a cuocere per qualche altro minuto. Fate cuocere la pasta e prima di scolarla aggiungete due cucchiai di acqua di cottura nel condimento che state preparando. Una volta pronta scolate la pasta e fatela saltare in padella per qualche secondo, impiattate e aggiungete il prezzemolo tritato.

 

Photo Credit | Thinkstock

 

 

 

 

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