In the summer it is essential to eat healthy and light, to defend himself from the heat and take advantage of it even to lose a few pounds. It is said that with low-calorie dishes are bland and not very tasty. With a little 'fantasy fact, you will bring to the table of the true delights without damage to your target weight. Here are some recipes for summer light, strictly to below 400 Kcal and with their nutritional values.
Spaghetti with Tuna Sauce and Ginger
Ingredients (for four people)
300 grams of semolina spaghetti (those are fine also on guitar)
150 grams of tuna in brine
Half red onion
A clove of garlic
10 grams of capers
basil
ginger
Preparation
Begin to drain the tuna. If you do not like the natural taste , put it in a bowl and add a bit ' of lemon. Take the red onion on cutting board and let it into very thin slices . Do the same with the garlic. Put in a pan with the slices obtained in a teaspoon of oil. Fry for two or three minutes, until garlic and onions have taken on a nice golden color . At this point, throw the ginger in the pan and continue cooking for another minute . Boil the water and then throw in the spaghetti . Remember that for an optimum taste should be slightly al dente . Once ready , drain and pour into a bowl. Add the browned mince , tuna made into small pieces with capers and basil .
A portion of spaghetti with tuna and ginger ( about 70 grams ) provides 360 Kcal . Onions , although you would not think , help digestion because they contain allipropile . Ginger is an excellent antioxidant and instead favors the production of melatonin , which is essential for a wonderful and healthy tan . Finally, do not forget that basil is a valuable source of vitamin C , detoxifying and anti-diabetic .
Turkey with balsamic peppers
Ingredients (for 4 people)
650 gr of thin slices of turkey
2 very ripe peppers
A handful of pine nuts
A handful of capers or alternatively a teaspoon of anchovy sauce
1 teaspoon of extra virgin olive oil
balsamic vinegar
Salt and pepper
Preparation
In a nonstick pan begin to toast the pine nuts , holding the flame fairly low so they will not burn . Then clean the two peppers , removing the seeds and the white part . Cut them into strips and put them in a blender. Add a teaspoon of olive oil and a little bit of fresh tomato sauce , then go cut until you have a paste. Cook the turkey slices on the plate. After they have cooled slightly , sprinkle with a tablespoon of balsamic vinegar and tasteless paintings with salt and pepper. Finally, in your non-stick pan , rack the meat, the sauce of peppers , pine nuts and chopped capers or anchovy paste and cook everything on high heat for about a minute .
A serving of turkey pepperoni balsamic adds 230 calories. Peppers , like all red vegetables , is rich in vitamin C and A , which are essential to strengthen the body's defenses and improve skin elasticity . If you do not digested , before processing them , try to remove the peel . The pine nuts are shown to strengthen bones , especially in the period of menopause. But do not overdo it with the doses because they are pretty caloric .
Savory Tart light
Ingredients (for 4 people)
200 grams of puff pastry in a light version (found easily in the refrigerated supermarket )
2 large zucchini
2 eggs
60 grams of tofu or feta light
70 grams of dried beef or ham well degreased
1 teaspoon extra virgin olive oil
Preparation
Grease with a teaspoon of oil a baking dish circular , standardizing the well bottom. Cover with parchment paper if you do not wish to use the oil. Coated the container with a layer of pastry, bucherellandola with fork because does not swell during cooking. Then you can start to arrange the zucchini cut into very thin slices . If you prefer , replace them with other vegetables like peppers, eggplants or tomatoes ripe . Over the layer obtained , chopped cheese. Make a second layer of vegetables . In a small dish , beat the egg with a pinch of salt, then pour over the vegetables patty . Finish covering everything with slices of dried beef or ham , and finally close the pie with the pastry, increasing the thickness along the circumference . Preheat oven to 200 degrees and bake for 20 minutes at high temperature . Before serving , wait a minute.
A slice of pie 100g provides 240 Kcal . It can be accompanied by a salad of cherry tomatoes , corn and a handful of red beans for a healthy meal , light and complete . Among the nutritional virtues of this dish is the purifying of zucchini, which contains a lot of water and minerals , promote detoxification of the body . The cheese greek as tofu are nutritious , have poor satiating power and polyunsaturated fats .
Rigatoni with Cauliflower Cream
Ingredients (for 4 people)
250 grams of rigatoni integrals
1 small cauliflower
1 teaspoon extra virgin olive oil
A pinch of salt
Preparation
Cut the green part of the cauliflower, then put it on to boil. After 10 minutes, let it rest in a dish until it has cooled down and then pass it in the blender. Cook the pasta and sprinkle with the creamy sauce of cauliflower. If you want to further add flavor, add a tablespoon of Philadelphia Light (38 Kcal). Add the oil and brown the fairies all in a pyrex dish in the preheated oven for five minutes.
One serving provides 230 kcal. Cauliflower is a blessing for all those who suffer from water retention and bloating, because it promotes diuresis.
Grapefruit with Surprise
Ingredients (for 2 people)
2 pink grapefruits
4 cups of low-fat yogurt
6 egg whites
Preparation
After being squeezed, empty and clean grapefruit. Let them rest in the freezer. Meanwhile, prepare the filling, mix the yogurt, the juice of two grapefruits and a teaspoon of sugar. Whip the egg whites and incorporate the cream, then fill it with grapefruit. Let freeze for at least two hours before serving.
One serving provides 90 calories. Great idea for an easy dessert and light, which can safely replace the fruit. The grapefruit is a fruit that helps you lose weight and lowers the glycemic index.
