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Los rebozados o empanados son en muchas ocasiones para mejorar el sabor de los alimentos. Pero no son considerados como opciones para una dieta de calidad. Sin embargo, nada está perdido, ya que hay alternativas para hacerlos saludables y enriquecer la comida .
Elegir alimentos de calidad para su preparación Para tener una preparación más sana, lo primero que habría que hacer es elegir alimentos de calidad , lo que quiere decir que en lugar de harinas refinadas, se puede usar ingredientes frescos. Una excelente idea es empanizar con hortalizas, ya sea calabacín, zanahorias y berenjenas, entre otras. Asimismo, se podrá realizar un puré de vegetales o una mezcla de legumbres y vegetales procesados que permitan crear rebozados nutritivos, saludables y de un sabor exquisito .
Si se quiere obtener rebozados sanos, es primordial omitir el pan rallado porque está colmado de harinas refinadas. Es mejor optar por copos de avena , quinoa, salvado de trigo, pan integral, amaranto, o bien, una mezcla de estas opciones.
Otra alternativa es incluir semillas o frutos secos al rebozador, ya que además de textura se podrán sumar grasas buenas, fibra y mucho sabor. Incluso también se pueden incorporar hierbas frescas o especias para aportarle aroma, color y un incremento en la densidad nutritiva del plato .
Considerar el método de cocción
Como es sabido, los rebozados y los empanados que se consumen es por medio de una fritura y, con ello, una gran concentración de grasas y calorías. Y aunque se puede hacer uso de una fritura bien cuidada con menos riesgo para la salud, lo recomendable es evitar este método de cocción.
En este reemplazo se puede cocinar al horno a una temperatura moderada con los alimentos en una bandeja con papel siliconado para evitar el uso de aceite extra . Además, de girar a mitad de cocción para lograr esa textura crujiente.
Ya te diste cuenta que no todo está perdido cuando de rebozados se habla. Siempre hay opciones que pueden resultar incluso hasta mejor. Entonces hagamos de esos ingredientes, comidas nutritivas para disfrutar con la familia .
Erika
Licenciada en gastronomía por profesión y cocinera experimental por vocación. Con un estilo de vida saludable y responsable que va de la alimentación sana y el entrenamiento constante. Perfil de Linkedin