La dieta mediterranea è stata eletta la dieta migliore in assoluto perchè, grazie alla completezza della sua struttura, è considerata una dieta che apporta all’organismo tutti i nutrienti necessari per la sua salute, infatti, parlare di dieta mediterranea rimanda ad uno stile di vita che se seguito in modo appropriato offre l’opportunità di mantenere una brillante forma fisica. La piramide alimentare della dieta mediterranea prevede cibi a consumo giornaliero (latte, olio extravergine di oliva, ecc), settimanale (carne rossa, pesce, uova, ecc.) e cibi che non possono mai mancare (frutta, verdure, pasta, ecc.).
Oggi vorremmo presentarvi un piatto unico che racchiude in sé il consumo dei cibi previsti in un giorno tipo della dieta mediterranea: polpette di scarola e patate. Questo piatto contiene cibi a consumo settimanale (uova: 1 volta a settimana nella quantità massima di 2 uova), cibi a consumo giornaliero (pane, preferibilmente integrale; olio), cibi sempre inclusi (verdure). Non trasgredendo la dieta, potrete gustare un piatto light e molto appetitoso che va bene per tutta la famiglia.
Per preparare questo piatto (per 2 persone) vi occorrono:
- 3 patate;
- mezzo mazzo di scarola;
- 2 uova;
- sale e pepe;
- pangrattato (pane integrale).
Per prima cosa lessate le patate mettendole in acqua già pelate e cuocete la scarola a vapore. Quando le patate saranno cotte, passatele nel passapatate. La scarola, una volta cotta andrà strizzata per elimare tutta l’acqua. Prima di iniziare ad impastare assicuratevi che la scarola e soprattutto le patate siano fredde perchè le patate calde essendo troppo cremose richiederebbero l’aggiunta di pangrattato che farebbe aumentare di molto le calorie.
In una terrina mettete le patate fredde, la scarola, le uova, l’olio extravergine di oliva, il sale, il pepe e iniziate ad impastare. Accendete il forno e regolatelo ad una temperatura di 180°. Finito di impastare, formate delle piccole polpette aiutandovi con due cucchiai. Preparate le polpette, disponetele su una teglia ricoperta con della carta da forno e lasciate cuocere in forno per 30 minuti circa. Prima di uscire le polpette dal forno programmate il forno a grill e lasciatele dorare per 10 minuti.
Una volta pronte potete servirle sia calde che fredde accompagnandole con un contorno di insalata verde.
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