dijeta
Fit and Yummy :Dijetalni Cannelloni od tikvica punjeni sa rikotom i spanaćem / Zucchini "cannelloni" with ricotta and spinach
Please scroll down for English version
Ovo jelo je posvećeno svima onima koji vole italijansku kuhinju ali iz nekog razloga trude se da ne jedu testa ili jednostavno vole povrće i žele da probaju nešto .
Potrebno je :
(za dve osobe na dijeti ili za jedan obrok)
4 manje tikvice dužine oko 10 cm
200 gr seckanog paradajza ( može konzervirani)
100 gr rikote
100 gr svežeg spanaća
1 čen belog luka propasiran kroz presu
1/2 manje glavice crnog luka , iseckan
1 supena kašika maslinovog ulja
100 gr mleka
5 gr brašna
1 supena kašika sveže seckanog bosiljka
so
biber
sveže naribani muškatni oraščić
natren ili prstohvat šećera po potrebi
Tikvice dobro operite, zasecite ih na oba kraja. Da li će te ih guliti ili ne , to ostavljam vama sami da odlučite. Ja moje ne gulim. Kašičicom ili gulilicom za jabuke im odstranite središni deo da dobijete šuplje canelone.
Meso od tikvica sačuvajte za moj sledeći recept iz Fit & Yummy sekcije. :)
U šerpi posoljenu vodu pustite da proključa pa ubacite tikvice i blanširajte ih 5 minuta. Nakon toga zvadite ih na tanjir i postavite uspravno da se ocede.
U ključaloj vodi u kojoj ste blanširali tikvice sada upacite oprani i očišćeni spanać i kuvajte 2 minuta. Procedite ga i rashladite pod tekućom hladnom vodom da bi ste prekinuli dalje kuvanje. Rukama ga dobro ocedite od viška tečnosti pa fino iseckajte nožem. Promešajte ga sa rikotom, žumancetom i posolite , pobiberite i dodajte naribani muškatni oraščić po ukusu.
Ovim filom punite ocedjene tube od tikvica.
Sipajte maslinovo ulje u šerpicu, zagrejte ga i propržite crni i beli luk. Dodajte paradajz i kuvajte na laganoj vatri nekih 10 minuta. Posolite, pobiberite po ukusu, ako je sos kiseo dodajte kap ili dve natrena ili prstohvat šećera i na kraju dodajte 1 supenu kašiku seckanog svežeg bosiljka.
Sada pripremite lažni dijetalni bešamel:
Mleko i brašno promešajte. Smesa mora da bude homogena ne gromuljičava.
Stavite na srednju vatru i mešajte. Kada dobije gustinu normalnog
bešamela, skinite sa vatre i posolite,pobiberite i dodajte prstohvat
sveže narendanog muskatnog orasčića.
Slaganje canelona :
U vatrostalnoj posudi po dnu rasporedite sos od paradajza . preko njega stavite canelone od tikvica, prelijte ih lažnim bešamelom i pospite rendanim parmezanom.
Pecite u zagrejanoj rerni na 180 °C 25 minuta a onda prebacite na funkciju gril (ako je vaša rerna nema, ostavite samo uključeni gornji grejač) i zapecite još jedno 5 muta da se napravi lepa zlatna korica.
Služite odmah :)
Zucchini "Cannelloni" with ricotta and spinach
Ingredients:
4 Zucchini (8 to 10 cm) long
1/2 can chopped tomato
100 gr ricotta
100 gr spinach ,clean and wash
1 egg yolk
1 garlic clove
1/2 medium onion
1 tbsp olive oil
salt,pepper
grated nutmeg
100 gr milk
5 gr flour
5 gr grated Parmesan
For tomato sauce:
300 gr fresh tomato, chopped
1 tbsp olive oil
1/2 medium onion
1 garlic clove
1 tbsp fresh basil, chopped
300 gr fresh tomato, chopped
1 tbsp olive oil
1/2 medium onion
1 garlic clove
1 tbsp fresh basil, chopped
Preparation:
Cut off the zucchini ends. Remove the zucchini meat with an apple corer or an teaspoon so that you end up with empty zucchini tubes.
Store the zucchini meat tor my next fit and yummy recipe :). Bring a pot of lightly salted water to a boil and boil the zucchini
tubes for five minutes, then remove them and let them cool upright so
they drain.
Prepare the filling:
Cook a spinach for 2 minutes in salty boiling water. Drain and rinse with cold running water to stop further cooking. Let it cool. Squeeze the cooked spinach with your hands to get rid of as much liquid as possible and chop it finely with a knife.
Mix it with ricotta and egg yolk .Season with salt, pepper and grated nutmeg and mix until well combined. Fill
the zucchini "cannelloni" with the filling.
Tomato sauce:
Heat the olive oil in a pan, add chopped onion and garlic. Sauté until soft and translucent. Add chopped tomato ,stir and cook over low heat for 10 minutes. Season with salt, pepper, 1 tbsp chopped fresh basil and add a little sugar if sauce is acid .
Diet beshamel sauce
Pour the milk into a pan. Using a whisk, add flour to milk whisking
continuously to make a smooth paste.
Simmer over low heat until it thickens a bit but does not boil, whisking
continuously.
Remove from heat, and stir in pinch of nutmeg, salt and ground pepper.
Return to heat and stir until sauce thickens.
Assembling zucchini cannelloni :
In a oven dish pour tomato sauce on the bottom. Put filled zucchini cannelloni over the tomato sauce and toped them with diet beshamel sauce. Sprinkle with grated Parmesan and bake them in a preheated oven at 180°C for 30 minutes and then grill them for 10 minutes.
Serve warm and enjoy.
