Zucchine, ricette light e calorie

Le zucchine sono ortaggi dal basso potere calorico, ma con un buon contenuto di Sali minerali. Facili da digerire e povere di grassi sono un alleato eccezionale della dieta. Ecco, allora, 3 ricette light veloci che vedono protagonista la zucchina.

Zucchine: proprietà

Le zucchine, sono una buona fonte di vitamine, ma anche di Sali minerali come il calcio, il potassio e il fosforo. Inoltre, hanno un’azione blandamente lassativa, ma sono apprezzate soprattutto per le loro proprietà diuretiche e depurative. Non a caso, infatti, sono consigliati nelle diete ipocaloriche.

Zucchine: calorie e valori nutrizionali

  • Calorie: 21 kcal
  • Grassi:  0.40 g
  • Carboidrati: 3.11 g         
  • Proteine: 2.71 g              
  • Fibre: 1.10 g
  • Acqua: 92.73 g
  • Ceneri: 1.05 g

Minerali

  • Calcio: 21 mg
  • Sodio: 3 mg
  • Fosforo: 93
  • Potassio: 459 mg
  • Ferro: 0.79 mg
  • Magnesio: 33 mg
  • Zinco: 0.83 mg
  • Rame: 0.10 mg
  • Manganese: 0.20 mg
  • Selenio: 0.30 mcg

Vitamine

  • Vitamina A: 490 IU
  • Vitamina A, RAE: 25 mcg
  • Vitamina B1: 0.04 mg
  • Vitamina B2: 0.04 mg
  • Vitamina B3: 0.70 mg
  • Vitamina B5: 0.37 mg
  • Piridossina: 0.14 mg
  • Folato alimentare: 20 mcg
  • Folato, DFE: 20 mcg
  • Folati, totali: 20 mcg
  • Acido ascorbico (vit. D): 34.10 mg

Grassi

  • Colesterolo: 0.00 mg
  • Acidi grassi monoinsaturi: 0.03 g
  • Acidi grassi polinsaturi: 0.17 g
  • Acidi grassi saturi: 0.08 g

Aminoacidi

  • Acido aspartico: 0.33 g
  • Acido glutammico: 0.20 g
  • Alanina: 0.14 g
  • Arginina: 0.12 g
  • Fenilanina: 0.10 g
  • Glicina: 0.10 g
  • Isoleucina: 0.10 g
  • Istidina: 0.06 g
  • Leucina: 0.16 g
  • Lisina: 0.15 g
  • Metionina: 0.04 g
  • Prolina: 0.11 g
  • Serina: 0.11 g
  • Tirosina: 0.07 g
  • Treonina: 0.07 g
  • Triptofano: 0.02 g
  • Valina: 0.12 g

Zucchine: ricette light veloci

Zucchine ripiene light

Ingredienti

(dosi per 4 persone)

  • 4 zucchine grandi
  • 2 albumi
  • Sale q.b.
  • Olio extravergine d’oliva q.b.
  • Pangrattato q.b.
  • 2 cucchiai di parmigiano grattugiato
  • Noce moscata q.b.
  • Pepe q.b.
  • Prezzemolo q.b.

Preparazione

  1. Lavate le zucchine, eliminate le estremità e tagliatele a metà nel senso della lunghezza.
  2. Portate ad ebollizione l’acqua e mettete le zucchine. Lasciate cuocere per 10 minuti circa, il tempo che gli ortaggi si ammorbidiscano.
  3. Svuotate le zucchine con un cucchiaino e conservate la polpa in un piatto fondo, che andrete a condire con il bianco dell’uovo, sale, noce moscata e pepe q.b. e un po’ di pangrattato per rendere il composto più stabile.
  4. Farcite le zucchine, condite con del prezzemolo tritato e un filo d’olio. Fate cuocere in forno a 180-200°C per 15-20 minuti.

Vellutata di zucchine

Ingredienti

(dosi per 4 persone)

  • 8 zucchine
  • 4 patate grandi
  • 1 scalogno
  • 1 spicchio d’aglio
  • Una manciata di foglie di basilico
  • Olio extravergine q.b.
  • Sale q.b.
  • Erbetta cipollina q.b.
  • Parmigiano q.b. (opzionale)

Preparazione

  1. Lavate le zucchine, eliminate le estremità, tagliatele a metà nel senso della lunghezza e affettatele.
  2. Pelate le patate, sciacquatele sotto l’acqua corrente e tagliatele in 4 parti, poi ancora a tocchetti.
  3. In una casseruola fate rosolare l’aglio e lo scalogno tritati finemente con un filo d’olio.
  4. mettete le patate e coprite con l’acqua. regolate di sale e aggiungete un pizzico di erbetta cipollina. Fate stufare per 15 minuti.
  5. Unite le zucchine e continuate la cottura per 10-15 minuti, aggiungendo ancora un po’ d’acqua.
  6. Frullate il tutto con il minipimer, aggiungete 2 cucchiai di parmigiano (opzionale) e servite in tavola, con qualche foglia di basilico tritata e un filo d’olio.

Pesce spada con le zucchine

Ingredienti

(dosi per 4 persone)

  • 4 fette di pesce spada tagliate sottili
  • 2 zucchine
  • 1 pompelmo rosa
  • 1 limone
  • erba cipollina
  • olio extravergine di oliva
  • Sale
  • Pepe rosa

Preparazione

  • Spremete il pompelmo e il limone.
  • Adagiate le fette di pesce spada su un piatto piano e insaporite con pepe rosa macinato e con il succo appena ottenuto sino a coprirlo completamente.
  • Lasciate riposare per 15 minuti, girate le fette e fate marinare per un altro quarto d’ora. Eliminate poi il succo in eccesso e condite con un filo d’olio extravergine di oliva e mettete il pesce in frigorifero per 10 minuti, ricordando di coprire il piatto usando la carta argentata.
  • Tagliate le zucchine a julienne e fatele saltare in una padella antiaderente a fiamma con poco olio e regolate di sale.
  • Togliete il pesce spada dal frigorifero e tagliate le singole fette in 2 o 3 strisce a seconda della loro grandezza. Adagiate le zucchine al centro della fetta, che dovrete arrotolare a mo’ di involtino. Per legare gli involtini sarà sufficiente un filo di erba cipollina.
  • Completate il tutto con grani di pepe rosa e una spolverata di erba cipollina sminuzzata finemente. Servite a temperatura ambiente.

Photo Credit| Thinkstock

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  193. I’m not sure why but this site is loading very slow for me. Is anyone else having this issue or is it a issue on my end? I’ll check back later on and see if the problem still exists.

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