Ingrediente principe di tante ricette dietetiche, le zucchine contengono pochissime calorie e zero grassi; è, infatti difficile trovare un ortaggio meno calorico di questo: 100 grammi danno solo 11 calorie! Inoltre, è uno dei prodotti dell’orto più versatili e gradevoli in cucina, ottimo per rendere più piacevole qualsiasi regime dimagrante.
Il segreto della loro straordinaria leggerezza è nella completa assenza di grassi nell’alto contenuto di acqua, che si abbina però ad una buona presenza vitaminica, in particolare quella di tipo C, e ad un ottimo contenuto di minerali.
Il contenuto di calcio è significativo, ma la zucchina è ricca soprattutto di potassio e povera di sodio, il che la rende ideale come ortaggio “antifatica” e per chi ha problemi di ipertensione.
Della zucchina esistono diverse varietà, di forma, dimensioni e colori: allungata oppure tondeggiante, può essere verde scuro o anche tendente al giallo, con aspetto uniforme, striato o punteggiato. Per sfruttarne al meglio le caratteristiche bisogna comunque scegliere zucchine ben fresche e prepararle nel modo giusto; si consumano generalmente cotte, male più piccole e tenere sono buone anche crude in insalata. Si possono cucinare a vapore, in acqua bollente, trifolate, ripiene al forno, fritte in pastella oppure impanate, ma, in questo caso, addio leggerezza!
Al di là delle caratteristiche di aspetto e di gusto specifiche di ogni tipo, sotto il profilo nutritivo non cambia molto tra un tipo di zucchina e l’altro, e i criteri di scelta sono comuni a tutte le varietà: preferite esemplari non troppo grandi perché sono più saporiti e hanno meno semi; verificate che la buccia si lucida e brillante senza ammaccature.
In frigorifero, dopo averle lavate e asciugate, possono durare una settimana, ma è preferibile consumarle prima, cioè entro due o tre giorni; al momento della preparazione, le zucchine non vanno pelate: è sufficiente rilavarle ed eliminare le due estremità.
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