Una variante sana e gustosa della pasta alla carbonara, un grande classico della cucina italiana, con tanto di ricetta, curiosità ed istruzioni per l’uso.
INGREDIENTI:
- 400 g di spaghetti integrali
- 4 uova
- 500 g di asparagi
- 1 pugno di pecorino romano
- olio, sale e pepe q.b.
PREPARAZIONE:
Prima di iniziare la ricetta occorre pulire e tagliare gli asparagi: li laviamo bene sotto acqua corrente, poi tagliamo la parte bassa del gambo perché presenta una consistenza legnosa. Gli scarti degli asparagi non li butteremo via, ma li utilizzeremo per la cottura della pasta. Una volta pronti gli asparagi, li tagliamo a rondelle, lasciando però le loro punte intere.
In una padella aggiungiamo un filo d’olio e lasciamo cuocere gli asparagi a fuoco basso per circa 10/15 minuti. A parte mettiamo a bollire l’acqua insieme ai gambi. Nel frattempo rompere le uova in una ciotola insieme al pecorino romano, un pizzico di sale e il pepe.
Appena l’acqua bolle, togliere i gambi degli asparagi e mettere a cuocere gli spaghetti, il tempo di cottura varia dal tipo di spaghetto che andrete a utilizzare. Una volta pronti li saltiamo in padella insieme agli asparagi, poi spegniamo il gas e mescoliamo energicamente gli spaghetti fino a condire completamente. Se preferite potete cuocere di più l’uovo.
COMMENTO NUTRIZIONALE (di Erika Bianconi)
Quanti romani si rivolterebbero nella tomba già solamente a sentir associato l’aggettivo “vegetariana” a una carbonara! Forse perché non conoscono la vera origine di questo piatto che tutti, per abitudine, associamo alla cucina tradizionale italiana. Ma soffermiamoci un attimo sugli ingredienti: l’abbinamento delle uova con la pancetta… Non ti ricorda forse una delle colazioni più conosciute al mondo: quella americana?
L’amara verità è che la carbonara è nata durante la Seconda Guerra Mondiale, insomma non è più vecchia dei nostri nonni.
L’amarissima
verità è che non è nata dai nostri nonni, ma per mano dei soldati
americani, a cui banalmente mancava casa. Così hanno pensato di portare
sulla tavola un pezzetto di patria usando quello che avevano trovato sui
nostri Appennini. Perciò agli alleati è venuto naturale unire la tipica
pasta “cacio e ova” abruzzese con il guanciale e la pancetta affumicata.
L’obiettivo di questa storia non è farti crollare un mito, ma è farti riflettere su cosa è per noi davvero la tradizione, in questo caso culinaria, e sul perché qualcosa si guadagna la qualifica di “tradizionale”.
Capisco lo shock, spero mi perdonerete, ma non potevo lasciarvi vivere nella menzogna.
Detto questo, torniamo alla nostra ricetta, che forse a questo punto non risulterà più tanto offensiva e irrispettosa.
LA PASTA
Gli spaghetti, così come gli altri formati di pasta lunga, crescono in cottura di due volte e mezzo, mentre la pasta corta, in generale, raddoppia soltanto. Questo significa che 100 grammi di spaghetti a crudo corrispondono a circa 250 grammi di pasta cotta. Ragionare sui volumi dei cibi da cotti può essere molto vantaggioso. Infatti, usare alimenti più voluminosi è un trucchetto utile se fai fatica a essere soddisfatto e sazio mentre cerchi di stare sotto con le calorie al fine di perdere peso.
Così come il formato di pasta fa la differenza, anche il tipo di condimento può darti una grossa mano. Prova a confrontare un piatto con 100 g di pasta condita solo con sugo di pomodoro e un piatto con la stessa quantità di pasta ma condita con le verdure. Già solo a vederla quella con le verdure riempie di più. Stavolta è proprio il caso di dire che anche l’occhio vuole la sua parte.
LE UOVA
A lungo ritenute delle assassine per il loro contenuto di colesterolo (circa 224 milligrammi in ogni uovo), negli ultimi anni la ricerca scientifica le ha scagionate, anche in virtù del fatto che il colesterolo che abbiamo in circolo non è derivato solo da quello esogeno assunto con l’alimentazione, ma soprattutto dalla produzione endogena e dall’eccessivo consumo di grassi saturi. Per nostra fortuna esiste il meccanismo del cosiddetto feedback negativo, grazie al quale la produzione e l’espulsione da parte del nostro organismo vengono regolate anche in base all’apporto con la dieta. In altre parole, se ti mangi 2 uova al giorno è probabile che il tuo organismo smetta temporaneamente di prodursi il colesterolo di cui comunque, anche se per molti è difficile da ammettere, ha bisogno per sopravvivere.
Questa molecola tanto incriminata, infatti, è un acido grasso con molte funzioni: è il precursore di alcuni ormoni (quelli steroideicome estrogeno, testosterone e cortisolo); è il precursore della vitamina Dsintetizzata a livello della cute grazie ai raggi ultravioletti; è il precursore degli acidi biliari (la bile) che servono per la digestione dei lipidi; infine, cosa che in pochi sanno, è la componente rigida nel doppio strato fosfolipidico di tutte le membrane cellulari ed è importante che sia presente nelle giuste quantità, affinché la membrana non risulti né troppo né troppo poco fluida e quindi permeabile al punto giusto per le molecole che devono entrare e uscire dalla cellula.
Per farla breve, se sei un soggetto sano non c’è un limite al consumo settimanale di uova oltre il quale cadresti in errore. L’unico limite è quello dato dal buon senso, perché viene da sé che se mangiassi tutti i santi giorni uova come fonte proteica, verrebbe meno l’alimentazione varia e completa di cui avresti bisogno. Se invece soffri di litiasi biliare (i calcoli alla cistifellea, detta anche colecisti), mi duole ammettere che dovresti limitare il consumo di uova e di prodotti che le contengono, ma così come dovresti limitare tutti gli alimenti che contengono molti grassi.
GLI ASPARAGI
Quale verdura migliore per accogliere la primavera? Eh sì, perché il periodo di raccolta degli asparagi è molto breve e limitata proprio ai mesi primaverili (fine marzo – inizio giugno). I micronutrienti per cui gli asparagi meritano di essere utilizzati (oltre al fatto che dal punto di vista culinario l’abbinamento con le uova non si discute, è proprio buono!) sono: il potassio, utile a controllare la pressione arteriosa agendo sull’espulsione del sodio; il β-carotene, che no, non è presente solo nelle carote, e tra tutti i carotenoidi è il principale precursore della vitamina A, indispensabile per la vista, per la formazione e il rafforzamento delle ossa e dei denti e anche per il contributo alle difese immunitarie; i folati che sono la forma naturale dell’acido folico, ovvero la vitamina B9 contenuta negli alimenti e indispensabile per molte vie di sintesi, in particolare quella dei nucleotidi che compongono il nostro DNA, dei globuli rossi e delle strutture neuronali, per questo è importantissimo garantirne la giusta integrazione ancora prima di una gravidanza, addirittura un po’ prima del concepimento, perché l’eventuale carenza causa importanti malformazioni nello sviluppo precoce delle strutture nervose embrionali (ad es. la spina bifida).
Eppure gli asparagi non hanno solo aspetti positivi, ma anche perlomeno un difetto: il cattivo odore che provocano nelle urine. In realtà si è scoperto che a causa di differenze genetiche non tutti siamo capaci di percepire tale variazione d’odore, solo 1 persona su 5 ne è in grado. Che fortuna, vero? Comunque, non si è ancora risaliti al composto responsabile di questo fenomeno. L’ipotesi più accreditata è che sia dovuta alla scomposizione, durante la digestione, degli aminoacidi solforati(si sa che lo zolfo è sempre associato a cattivo odore, vedi uova marce) contenuti negli asparagi.
Fatto
sta che vale la pena sopportare questo temporaneo inconveniente pur di
gustarsi un piatto del genere, che oltretutto è perfetto come piatto
unico, quindi buon appetito!
| VALORI NUTRIZIONALI PER UNA PORZIONE MEDIA | (una porzione da 100 gr) |
| ENERGIA (kcal) | 536 |
| CARBOIDRATI (gr) | 78 |
| di cui ZUCCHERI (gr) | 5 |
| PROTEINE (gr) | 28 |
| GRASSI (gr) | 15 |
| di cui SATURI (gr) | 5 |
| FIBRE (gr) | 9 |
Fonti tabelle dei valori nutrizionali:
Ente CREA https://www.crea.gov.it/it
U.S. Department of Agriculture https://www.usda.gov/
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