Dr.ssa Michela Barducco

Dietista, Naturopata, Counselor e Floriterapeuta

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Metodi di cottura - La frittura

Posted on July 27, 2013 at 9:36 AM
La frittura non è sicuramente il metodo di cottura da preferire per una cucina 'dietetica' ed è un metodo non indicato per un regime alimentare che miri ad una diminuzione del peso corporeo e più in generale ad una prevenzione cardiovascolare; tuttavia, se inserita all'interno di un'alimentazione equilibrata e di uno stile di vita corretto ed eseguita correttamente, qualche frittura occasionale può essere concessa senza troppi timori.
La frittura resta dunque un metodo di cottura da riservare a poche occasioni ma seguendo alcune semplici regole se ne possono ridurre gli svantaggi

  • Estrema importanza riveste la scelta del grasso in cui cuocere gli alimenti; il più adatto è quello che presenta un basso grado di in saturazione e un punto di fumo abbastanza elevato, cioè la più bassa temperatura a cui un grasso inizia a decomporsi per effetto del calore. L’olio che meglio corrisponde a questi requisiti è l’olio di oliva extravergine, mentre tra gli oli di semi (decisamente più economici) i più adatti sono l’olio di arachide e l'olio di sesamo 
  • Negli alimenti da friggere, per evitare di accelerare l’alterazione dell’olio, è opportuno limitare il più possibile la presenza di acqua ed evitare l’aggiunta di sale e spezie, che andranno aggiunti in un secondo momento.
  • Evitare che la temperatura dell’olio superi i 180°, per non accelerare l’alterazione dell’olio.
  • Dopo la frittura è bene agevolare l’eliminazione dell’eccesso di olio assorbito dall'alimento, ponendolo su carta assorbente.
  • Sostituire frequentemente l’olio utilizzato, tenendo presente che un olio imbrunito, viscoso e che tende a produrre fumo, va sostituito.
  • Evitare la pratica della “ricolmatura” (aggiunta di olio fresco a quello usato); l’olio fresco si altera infatti molto più rapidamente a contatto con l’olio usato.
  • Proteggere oli e grassi dalla luce. 

Verdure in pastella di farina di ceci
Tagliare verdure di stagione a scelta a rondelle, fettine sottili, bastoncini, nastri.
Preparare una pastella con 10 C di farina di ceci e 10 C di acqua: la pastella preparata in questo modo risulterà piuttosto densa; se si desidera una pastella più fluida aggiungere un cucchiaio d'acqua per volta fino ad ottenere la consistenza desiderata.
Portare a temperatura olio extravergine di oliva (in quantità sufficiente a potervi immergere le verdure) in una padella per frittura o in un wok o nella friggitrice; immergere le verdure nella pastella (lasciando colare la pastella in eccesso) e nell'olio caldo poche alla volta (in modo da non farne abbassare eccessivamente la temperatura).
Porre le verdure su carta assorbente (in modo da facilitare l'eliminazione dell'olio in eccesso) e salare.
Piatto da riservare ad occasioni particolari, evitandone il consumo quotidiano;  ideale come antipasto sfizioso ma anche ricco di fibre: la presenza della farina di ceci nella pastella contribuisce ad aumentarne l'apporto proteico e la frittura facilita l'accettazione e l'avvicinamento al consumo di una maggiore varietà di ortaggi da parte dei bambini.

Categories: Cucina dietetica

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