I peperoni sono amici della linea! Ipocalorici, con un buon contenuto di fibre e acqua, favoriscono la regolarità intestinale e combattono la ritenzione idrica. Si tratta di ortaggi molto versatili in cucina e si prestano ad essere utilizzati sia per la preparazione dei primi che dei secondi. Vediamo insieme qualche ricetta light con i peperoni!
Peperoni: calorie e valori nutrizionali
- Calorie: 24.50 kcal
- Grassi: 0.22 g
- Carboidrati: 5.36 g
- Proteine: 0.98 g
- Fibre: 1.57 g
- Zuccheri: 3.30 g
- Acqua: 93.02 g
- Amido: 0.00 g
- Ceneri: 0.41 g
Minerali
- Calcio: 9.25 mg
- Sodio: 3.50 mg
- Fosforo: 21.75 mg
- Potassio: 172.25 mg
- Ferro: 0.46 mg
- Magnesio: 10.50 mg
- Zinco: 0.15 mg
- Rame: 0.06 mg
- Fluoro: 2.00 mcg
- Manganese: 0.12 mg
- Selenio: 0.15 mcg
Vitamine
- Retinolo (Vit. A): 0.00 mcg
- Betaina: 0.10 mg
- Vitamina A, IU: 1017.00 IU
- Vitamina A, RAE: 50.75 mcg_RAE
- Tiamina (Vit. B1): 0.05 mg
- Riboflavina (Vit. B2): 0.04 mg
- Niacina (Vit. B3): 0.93 mg
- Acido Pantotenico (Vit. B5): 0.15 mg
- Piridossina (Vit. B6): 0.21 mg
- Acido folico (Vit. B9 o M o Folacina): 0.00 mcg
- Folato alimentare: 24.00 mcg
- Folato, DFE: 24.00 mcg_DFE
- Folati, totali: 24.00 mcg
- Cobalamina (Vit. B12): 0.00 mcg
- Vitamina B-12, aggiunta: 0.00 mcg
- Acido ascorbico (Vit. C): 112.57 mg
- Vitamina D (D2+D3): 0.00 mcg
- Colecalcifenolo (Vit. D): 0.00 IU
- Alpha-tocoferolo (Vit. E): 0.98 mg
- Vitamina E, aggiunta: 0.00 mg
- Fillochinone (Vit. K): 6.15 mcg
- Colina totale (Vit. J): 5.55 mg
- Carotene, beta: 650.67 mcg
- Carotene, alfa: 20.50 mcg
- Criptoxantina, beta: 248.50 mcg
- Licopene: 0.00 mcg
- Luteina + zeaxantina: 196.00 mcg
- Tocoferolo beta: 0.03 mg
- Tocoferolo gamma: 0.07 mg
- Tocoferolo delta: 0.00 mg
Grassi
- Acidi grassi, monoinsaturi: 0.01 g
- Acidi grassi, polinsaturi: 0.08 g
- Acidi grassi, saturi: 0.04 g
- Colesterolo: 0.00 mg
- Fitosteroli: 9.00 mg
Amminoacidi
- Acido aspartico: 0.20 g
- Acido glutammico: 0.17 g
- Alanina: 0.04 g
- Arginina: 0.04 g
- Cisteina: 0.02 g
- Fenilalanina: 0.05 g
- Glicina: 0.03 g
- Isoleucina: 0.03 g
- Istidina: 0.02 g
- Leucina: 0.04 g
- Lisina: 0.04 g
- Metionina: 0.01 g
- Prolina: 0.03 g
- Serina: 0.05 g
- Tirosina: 0.02 g
- Treonina: 0.04 g
- Triptofano: 0.01 g
- Valina: 0.04 g
Ricette light con i peperoni
Pollo con i peperoni light
Ingredienti per 4 persone
- 4 fette di petto di pollo (da 100 g)
- 1 peperone rosso
- 1 peperone giallo
- 10 pomodorini
- ½ bicchiere di vino bianco
- 1 spicchio di aglio
- Origano q.b.
- Sale q.b.
Preparazione
- Lavate i peperoni, asciugateli ed eliminate coste e semini. Tagliateli a listarelle.
- Lavate i pomodori e tagliateli a metà.
- In una padella mettete lo spicchio d’aglio con 1 bicchiere d’acqua e aggiungete i peperoni e i pomodori. Fate cuocere a fuoco basso.
- Dopo qualche minuto coprite e lasciate cuocere per 20-25 minuti.
- A questo punto aggiungete le fettine di pollo e aggiungete il vino.
- Lasciate evaporare e fate cuocere a fuoco vivo.
- Aggiungete l’origano, un pizzico di sale e lasciate cuocere ancora per 6-7 minuti, non di più.
Peperoni ripieni di insalata greca
Ingredienti per 4 persone
- 2 peperoni
- Feta
- Lattuga
- Pomodori
- Olive nere
- Cetrioli
- Cipolla cruda
- Origano
- Olio extravergine di oliva
Preparazione
- Lavate i peperoni, tagliateli per la lunghezza ed eliminate semi e coste.
- Metteteli in forno a 200°C per circa mezz’ora per farli grigliare.
- Nel frattempo preparate l’insalata greca ammorbidendo la feta con un filo d’olio e origano, e aggiungendo l’insalata, i pomodori, le olive, i cetrioli e la cipolla.
- Amalgamate il tutto e farcite i peperoni.
Peperoni ripieni di quinoa
Ingredienti per 4 persone
- 240 g di quinoa
- 3 peperoni di medie dimensioni
- 1 quadrotto di tofu
- Brodo vegetale granulare
- Olio extravergine di oliva
- Erba cipollina q.b.
- Prezzemolo q.b.
- Sale e pepe q.b.
Preparazione
- Per calcolare quanto liquido occorre per la cottura, mettete la quinoa in un contenitore efate conto che il brodo deve essere circa il triplo della sua quantità.
- Sciogliete il brodo nell’acqua e portate ad ebollizione.
- Versate la quinoa e fate cuocere per 15 minuti.
- Spegnete, e fate riposare la quinoa nel brodo per qualche minuto, poi scolate.
- Tagliate il tofu a cubetti e incorporate alla quinoa.
- Aggiungete l’erba cipollina, il prezzemolo fresco, sale, pepe e un filo d’olio.
- Lavate i peperoni, tagliate la calotta ed eliminate i semini battendo leggermente i peperoni su un piano.
- Farcite i peperoni con la quinoa e adagiateli su un tegame rivestito di carta da forno. Chiudete con la calotta e mettete in forno per circa 30 minuti.
Photo Credit| Thinkstock
ke buoni i peperoni con la quinoa, mai provato questo abbinamento 🙂 thx!
😉
Mi avete salvato… non sapevo come fare i peperoni senza fare le solite mazzate per lo stomaco *-*
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