Ricette autunnali con poche calorie

L’autunno è una stagione che offre una grande varietà di verdure, ortaggi e frutta come zucca, verza, melanzane, cachi, castagne, uva e tanto altre delizie per il palato. Vediamo insieme alcune ricette autunnali da portare a tavola, rigorosamente colorate e light!

Ricette autunnali

Lasagne alla zucca

Per la sfoglia

  • 300 g di farina 0
  • 1 cucchiaio di amido di mais o fecola di patate
  • Acqua fredda q.b.

Per la besciamella

  • 1 litro di acqua
  • 5 cucchiai di farina di riso
  • Un pizzico di sale
  • Noce moscata q.b.

Per il condimento

  • 500 g di polpa di zucca

Preparazione

  1. Per prima cosa preparate l’impasto delle lasagne mescolando all’interno di una ciotola la farina, con l’amido di mais e l’acqua quanto basta per ottenere un composto omogeneo ed elastico.
  2. Poi stendete una sfoglia con il matterello e con un coltello ritagliate dei rettangoli, che lascerete riposare su un vassoio infarinato con la semola di grano duro, senza sovrapporli.
  3. Ora preparate la besciamella portando ad ebollizione l’acqua.
  4. Versate la farina di riso e aggiungete un pizzico di sale grosso e la noce moscata.
  5. Mescolate fino a quando la besciamella non si sarà addensata.
  6. A questo punto pulite la zucca e cuocetela in un pentolino con un po’ d’acqua, in modo che si ammorbidisca. Con l’aiuto della forchetta riducetela grossolanamente.
  7. Condite la lasagna versando sul fondo della teglia un po’ di besciamella e fate il primo strato di lasagna, poi mettete la zucca e di nuovo la besciamella. Procedete in questo modo fino all’ultimo strato.
  8. Lasciate cuocere il forno a 180°C per mezz’ora circa e servite.

Melanzane infarinate alle erbe aromatiche

Ingredienti

(dosi per 4 persone)

  • melanzana grande
  • 70 g di farina 00
  • Sale q.b.
  • Pepe q.b.
  • Origano q.b.
  • Prezzemolo q.b.
  • Olio extravergine d’oliva q.b.

Preparazione

  1. In una ciotola mescolate la farina e le erbe aromatiche. Aggiungete il sale e il pepe.
  2. Lavate la melanzana, tagliatela a fette sottili e passatele nella farina.
  3. Scuotete la farina in eccesso e adagiate le fette su una teglia rivestita con carta da forno.
  4. Fate un giro d’olio e infornate a 200°C per 10-15 minuti (dipende dal tipo di forno). devono diventare belle dorate.

Torta di castagne e cioccolato

Ingredienti

  • 200 g di farina di castagne
  • 60 g di cacao amaro in polvere
  • 70 g di zucchero
  • 1 uovo
  • 1 albume
  • 150 ml di latte
  • 30 g di olio di semi di arachidi
  • ½ bustina di lievito per dolci

Preparazione

  1. In una ciotola lavorate lo zucchero con l’uovo e l’albume fino ad ottenere una crema spumosa.
  2. Incorporate il cacao amaro e lievito per dolci.
  3. In una ciotola a parte mescolate la farina di castagne con l’olio di semi di arachidi e il latte. Lavorate bene fino ad ottenere un composto morbido e liscio. Poi versate dentro il composto con le uova e il cacao, amalgamando delicatamente.
  4. Versate il composto in una tortiera di silicone o in una teglia (24 cm) rivestita con carta da forno bagnata e strizzata.
  5. Fate cuocere per 15-20 minuti a 180°C.

Muffin alla zucca

Ingredienti

  • 200 g di farina 00
  • 225 g di zucca
  • 1 uovo medio
  • 100 g di zucchero di canna
  • 150 g di burro
  • metà cucchiaino di cannella in polvere
  • 90 g di miele
  • 1 cucchiaino di bicarbonato
  • Noce moscata q.b.
  • 1 pizzico di sale

Preparazione

  1. Eliminate la buccia e tagliate delle fette dello spessore di 3 cm, ricavando in totale 225 g di polpa. Appoggiate le fette di zucca su un foglio piegato in 2 di alluminio e ricopritele con un altro foglio di alluminio piegato alla stessa maniera e infornata per 1 ora a 200°. Quando la zucca è tenera, lasciatela raffreddare e riducetela in purea con un frullatore o un mixer.
  2. Nel frattempo, sbattete il burro sino a che diventa un composto cremoso e aggiungete, sempre sbattendo, lo zucchero di canna e il miele. Unite l’uovo e la purea di zucca e in una ciotola a parte versate la farina, il bicarbonato, il sale, la cannella e la noce moscata.
  3. Amalgamate bene tutti gli ingredienti, e mettete i pirottini di carta negli stampi per maffin e poi, distribuitevi l’impasto con l’aiuto di 2 cucchiai. Mettete in forno già caldo a 200° e lasciate cuocere per 15-20 minuti. Una volta sfornati, fate raffreddare e spolverizzate con dello zucchero a velo.

Photo Credit| Dietaland

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