Chi ha detto che mangiare sano e mantenersi in linea significhi per forza rinunciare al gusto e al piacere del cibo?
Forse non tutti sanno che esiste una moltitudine di ricette senza grassi ideali per chi, pur volendo smaltire qualche chilo di troppo o mantenere i risultati ottenuti con l’ultima faticosa dieta, non intende consumare solo pietanze tristi e insipide per tutta la vita.
Ecco quindi per voi la prima di una serie, che promettiamo molto lunga, di ricette ipocaloriche: la purea di patate e broccoli, ideale come contorno o come secondo.
Ricco di sali minerali e vitamine C e K, il broccolo ha un apporto calorico pari a 34 calorie per 100 grammi di prodotto, mentre le patate, a dispetto della loro cattiva fama, hanno solo 77 calorie per 100 grammi e solo lo 0.09% di grassi.
Valori nutrizionali per porzione
- Grassi 0,5 g
- Proteine 10 g
- Carboidrati 20 g
- Calorie 140
Ingredienti per 4 persone
- Un broccolo da circa 5oo grammi
- 1 cipolla
- 1 spicchio d’aglio
- 1 pizzico di cumino
- 1 pizzico di coriandolo
- 500 grammi di patate
- 1 dado vegetale
- 1 cucchiaio di olio extravergine di oliva
- 250 ml di latte scremato.
Tagliate il broccolo e le patate in pezzi piuttosto piccoli e tritate finemente aglio e cipolla;
Spargete il cucchiaio di olio extravergine di oliva sul fondo di una pentola antiaderente con i bordi piuttosto alti, scaldate un pò a fuoco basso, quindi aggiungete aglio e cipolla;
Quando la cipolla si sarà imbiondita unite il cumino e il coriandolo e allungate con mezzo bicchiere di acqua. Fate cuocere per qualche minuto;
A questo punto unite il broccolo e le patate insieme al dado e a mezzo litro di acqua. Abbassate la fiamma al minimo e lasciate cuocere con il coperchio;
Una volta che le verdure saranno cotte lasciatele raffreddare, quindi riducetele in crema usando un frullatore ad immersione;
Quando la purea avrà raggiunto la consistenza desiderata accendete nuovamente la fiamma e versate il latte, portate ad ebollizione per non più di un minuto mescolando continuamente. Aggiungete sale e pepe.
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