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Difficoltà
Bassa
Preparazione
45 min
Dosi per
1 persona
Ortaggi di spicco in questa ricetta sono i carciofi. Il carciofo ha ben documentate proprietà epatoprotettrici, attribuibili soprattutto ai sesquiterpeni e ai flavonoidi. Grazie all’ottimo contenuto di fibre (250 grammi riescono a coprire metà del nostro fabbisogno giornaliero), inulina soprattutto, i carciofi contribuiscono alla salute dell’intestino, mantenendone la regolarità e facilitando la crescita di una flora intestinale favorevole (hanno un effetto prebiotico). Del carciofo sono anche state messe in luce proprietà ipocolesterolemizzanti, grazie alla presenza di principi che limitano la sintesi epatica di colesterolo, così come una sua più efficiente eliminazione attraverso la bile. Non da ultimo contengono anche buone quantità di calcio e ferro.
Per accelerare i tempi di preparazione o nel caso i carciofi non siano di stagione è possibile utilizzare i cuori di carciofi surgelati: la surgelazione non modifica sostanzialmente la composizione nutrizionale. Si potrà completare il pasto aggiungendo dei gamberetti alla ricetta oppure prevedendo di accompagnare il risotto con un secondo piatto a base di pesce che si sposa molto bene con il gusto aromatico del riso nero.