Ricette light: seppie saltate con le verdure

Le seppie saltata con le verdure è un secondo piatto molto leggero, ideale per chi, in vista della fantomatica prova costume, non vuole farsi trovare impreparata! Inoltre, il wok, perfetto per la cottura al salto, permette di cuocere i cibi più velocemente, senza alterarne le proprietà. La particolare forma arrotondata del wok, infatti, richiede di aggiungere meno grassi sul fondo, a tutto vantaggio delle calorie.

Le seppie, d’altro canto, hanno valori nutrizionali molto simili ai cosiddetti “pesci magri” e sono una miniera di sali minerali come fosforo, potassio, calcio, ma sono ricche anche di vitamine A, B1 e D, proteine e fibre. Inoltre, le seppie, nonostante siano faticose da masticare, sono facilmente digeribili e hanno un ridotto apporto calorico.

Ingredienti per 4 persone

400 g di seppie fresche già pulite
200 g di broccoli
200 g di cavolo
150 g di funghi champignon
150 g di babymais in scatola
3 spicchi di aglio
1 pezzetto di radice di zenzero di circa 3 cm
4 cucchiai di salsa di soia
4 cucchiai di sakè
125 ml di brodo di pollo
1 cucchiaio di amido di mais
2 cucchiai di olio di sesamo
pepe nero in grani


Prima di tutto, lavate bene le seppie sotto l’acqua corrente e tagliate a listarelle. Scottatele per qualche minuto in acqua bollente salata, scolate e fate sgocciolare su carta assorbente. Lavate con cura il cavolo e i broccoli. Tagliate il cavolo a tocchetti e dividete i broccoli in cimette.

Tagliate la parte finale del gambo degli champignon, sciacquateli velocemente sotto l’acqua corrente e strofinateli con un canovaccio e affettateli finemente. Scolate e sgocciolate bene il babymais. Scaldate nel wok l’olio di sesamo e rosolate velocemente gli spicchi d’aglio tritati e lo zenzero sbucciato e finemente grattugiato.

A questo punto, aggiungete i broccoli, il cavolo e i funghi e fate saltare il tutto per 2 minuti a fuoco vivo, mescolando in continuazione con un cucchiaio di legno; bagnate con il sakè, la salsa di soia e il brodo di pollo, abbassate la fiamma e fate cuocere per altri 2 minuti.

Stemperate l’amido di mais in un cucchiaio di acqua fredda e incorporatelo nella preparazione. Portate ad ebollizione e fate addensare il fondo di cottura continuando a mescolare. Unite le seppie e il mais, mescolate bene per insaporire e portate nuovamente a ebollizione. Nel momento in cui preparate le porzioni, spolverizzate con una macinata di pepe e servite subito in tavola.

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