Barbacoa sana: las mejores recetas

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Cuando pensamos en una barbacoa, usualmente pensamos en comer varias carnes grasosas y bocadillos hasta que necesitemos abrir nuestros pantalones. ¿Es posible hacer una barbacoa saludable?

La barbacoa consiste en cocinar carne u otros alimentos directamente al calor del fuego o de las brasas. El alimento se coloca en una parrilla, que es un utensilio similar a una parrilla, por encima del fuego o las brasas a una distancia segura, para no quemar el alimento.

Consejos para una barbacoa saludable

1- En cuanto a la comida, es mejor que elijas asar pescado, como el salmón y en el caso de la carne, el pollo. Si elige carne roja, otra cosa a tener en cuenta es el corte a hornear, es mejor elegir aquellos que contengan menos grasa, como el lomo, por ejemplo.

2- Antes de asar la carne, es aconsejable dejarla 30 minutos con sal, vinagre o cítricos en el frigorífico, ya que esto provocará la formación de menos compuestos químicos.

3- La carne no debe ser expuesta al fuego en la parrilla durante mucho tiempo. S y le gusta la carne bien hecha, es mejor asarla primero en el horno y luego en la parrilla. La formación de compuestos químicos es diferente dependiendo del método de cocción y del tiempo que la carne pasa en la parrilla.


4- Cocine la carne lentamente para evitar que se queme excesivamente la comida, ya que aunque sabe mejor, es más peligrosa. Además, usted debe eliminar la grasa, ya que puede hacer que aparezcan llamas.

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5- Añada verduras a su barbacoa. Esto hará que su barbacoa tenga más color y sabor y sea más saludable. Tenga en cuenta que el fuego hace que estos alimentos sean más crujientes, lo que los hace ideales para hacer kebabs.

6- Para completar su barbacoa saludable, elija jugos naturales, agua o bebidas que no contengan azúcares. Además de terminar esta comida con frutas, que aportan sabor y aroma naturales casi sin calorías.

Qué cocinar en una barbacoa saludable

Del aperitivo:

En lugar de elegir comenzar la comida con bocadillos y alimentos ricos en grasa, puede reemplazarlos con:

  • Pan integral a la parrilla, acompañado de brocheta de tomate, puré de garbanzos (homus) y otras especias naturales.
  • Brochetas de verduras sazonadas, como calabaza, cebolla, pimiento, etc.

Plato principal:

Reemplace las hamburguesas y los perros calientes y haga que su barbacoa sea saludable:

  • Champinones marinados carnosos en partes iguales de aceite de oliva, vinagre balsámico y jugo de limón. Usted obtendrá nutrientes que promueven el sistema inmunológico de los hongos, el aceite de oliva y el vinagre.
  • Además, los estudios han demostrado que oleocantal, uno de los antiinflamatorios más abundantes en aceite de oliva, disminuye el proceso inflamatorio del organismo ; por lo tanto, reduce la sensibilidad al dolor con una acción farmacológica similar a la del ibuprofeno.
  • Si usted es vegetariano, vegano o está a dieta, use tempê, un alimento bajo en calorías de Indonesia, que contiene todos los aminoácidos esenciales.
  • Si no es intolerante al gluten, pruebe el seitán (a veces llamado «carne vegetal»), otro alimento con alto contenido proteico , una alternativa a la carne que se consume ampliamente en Japón, derivada del gluten de trigo. Ambos pueden ser asados a la parrilla, cortados en filetes marinados a su gusto o incluso preparados en tacos con tortillas de maíz.
Mira también:   Seis maneras de hacer que la comida rápida sea más saludable

Condimentos

Reemplace la salsa de ketchup (que contiene 2 cucharaditas de azúcar por cucharada) o la mayonesa (relativamente alta en grasa) con:

  • Salsa Gallo pico, que está llena de antioxidantes. Una cucharada tiene sólo 4 a 5 calorías y cero grasa, además de una multitud de nutrientes. Los ingredientes que contiene esta salsa son: tomates cortados en cubos, cebollas también cortadas en cubos, chile o jalapeños finamente picados, jugo de limón, sal y cilantro picado.
  • Pesto a base de aceite de oliva o tomates secos . Los tres ingredientes: aceite de oliva, tomate y albahaca, que tienen propiedades antiinflamatorias.

Acompañamientos

Reemplace las ensaladas sazonadas con mayonesa, queso o crema con otras menos calóricas:

  • Rodajas de tomate sazonadas con vinagre balsámico, aceite de oliva y especias. Puede elegir entre albahaca, orégano u otras hierbas de su elección y así beneficiarse de sus múltiples propiedades .

Alimentos con acrilamida, una sustancia nociva para la salud La acrilamida, una sustancia nociva para la salud, es una sustancia presente en algunos productos alimenticios. Averigüe sobre los alimentos que contienen acrilamida aquí. Leer más «

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