3 recetas con maíz para los deportistas

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Las recetas de maíz proporcionan al cuerpo la energía necesaria para la acción. Además, es un alimento rico en nutrientes con un contenido equilibrado de azúcares y proteínas.

Además de un buen suministro de vitamina B8, el maíz también proporciona hierro, zinc, manganeso, potasio, fósforo y sodio. Es libre de gluten, por lo que puede ser consumido sin riesgo por celíacos.

Recetas de maíz

Es un ingrediente extremadamente versátil en la cocina. Puede incluirse fácilmente en una variedad de platos sabrosos, así como en pasteles e incluso helados. A continuación se presentan tres recetas de maíz para aquellos que practican deportes:

Carne, berenjena y hamburguesa de maíz

Por lo general, las hamburguesas forman parte del grupo de alimentos considerados comida chatarra. Sin embargo, las hamburguesas hechas con los ingredientes correctos, sin grasas saturadas, son una alternativa sabrosa y saludable.

Ingredientes (para 6 hamburguesas):

  • Un kilo y medio de carne picada
  • 100 g de maíz
  • 70 g de pimiento rojo
  • 150 g de berenjena
  • 50 g de cebolla fresca
  • 100 g de tomates
  • 1/2 cucharadita de ajo seco molido
  • Cilantro y hojas molidos
  • Perejil en hojas
  • 2 huevos
  • Sal
  • Pimienta negra molida
  • Pan rallado
  • Pan de hamburguesa entero

Preparación:

Poner el maíz en una olla con abundante agua y cocinar durante 30 minutos a fuego lento. Pique la berenjena, añada un poco de sal y ajo y añada un poco de aceite de oliva para que no se pegue en la bandeja. Hornear durante 10 minutos a 250º.

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Cortar la cebolla, el pimiento y el tomate en dados pequeños. Añadir el cilantro y el perejil a la carne picada. Batir los huevos, añadir el pan rallado y colocar en un bol con los demás ingredientes.

En una sartén precalentada y con un poco de aceite de oliva, poner la carne de la hamburguesa durante cinco minutos por cada lado. El último paso es montar el sándwich: encima de la carne agregar una capa de berenjena y los granos de maíz , así como rebanadas de tomate y cebolla.

Consideraciones finales

Existen otros suplementos que pueden formar parte de los ingredientes de las hamburguesas, como el queso, el queso de cabra, las diferentes salsas, etc. Otra opción es usar maíz enlatado , si no tiene tiempo para preparar este grano de la manera tradicional.

Arenas de maíz con queso y aguacate

Un plato típico sudamericano, muy utilizado en el desayuno. Las arepas se distribuyen por todo el mundo y ahora se consumen en todos los países.

Ingredientes:

  • 2 Kg de granos de maíz seco
  • 1 Kg de queso rallado
  • 1 aguacate
  • Sal al gusto

Preparación de la harina:

Después de lavar y limpiar, coloque el maíz en una olla con suficiente agua para cubrirlo y póngalo a hervir durante aproximadamente una hora, hasta que los granos estén suaves. Retire del fuego, revuelva, tape y remoje durante 12 horas.

Después de este período, pasar el maíz a través de un tamiz y lavarlo con agua fría, quitando la cáscara de todos los granos. Finalmente se pueden llevar a un triturador o trituradora. Otra opción es comprar maíz enlatado y triturarlo.

Preparación (para 6 arepas):

Para la masa, tomar dos partes del maíz molido, añadir dos tazas de agua y una cucharadita de sal. La mezcla está lista cuando es lo suficientemente moldeable para hacer bolitas sin pegarse a las manos. Luego, acariciando, aplaste tratando de formar un círculo.

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Colocar la masa en una sartén precalentada durante cinco minutos por cada lado. El último paso: poner la masa en el horno durante 10 minutos. Lo ideal es comerlas calientes, abriéndolas por la mitad y colocando el queso rallado y el aguacate en rodajas dentro. También se combinan con una buena ensalada.

Consideraciones finales

Una alternativa rápida es utilizar harina de maíz precocida, ignorando todo el proceso de preparación del grano. Sólo tendrás que amasar y llevar al fuego y en menos de una hora, las arepas estarán listas.

Palomitas de maíz hechas en casa

Para aquellos que buscan recetas de maíz rápidas, prácticas y muy eficientes, esta es la ideal. Las palomitas de maíz son un bocadillo muy recomendable antes o después de una práctica deportiva.

Ingredientes:

  • 60 g de maíz
  • Aceite de oliva
  • Miel al gusto

Preparación:

Poner una cucharadita de aceite de oliva en una sartén. Una vez caliente, coloque el maíz y cubra la sartén. Se debe retirar del fuego cuando los granos dejen de estallar para no quemar las palomitas. Finalmente, vierta la miel sobre las palomitas de maíz y hornee a 250º durante dos minutos.

Algunas ideas de brochetas saludables Las bruschettas se pueden comer en la cena o cuando tenemos prisa, y es algo que a todo el mundo le gusta. Vea a continuación las opciones para una brocheta saludable. Leer más «

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