Gluten free chat with less sugar and more fiber than an apple

Gluten free chat with less sugar and more fiber than an apple

How to limit the absorption of fats for a light frying that is not bad for your health

The chatter (or frappe) that not only does not hurt, but can even be good for your health? They exist and Dr. Chiara Manzi, expert nutritionist and author of the book “Cucina Evolution. In form without diet ”(Art joins nutrition editor) in which he explains how to bring to the table delicious dishes with more antioxidants and fewer calories.

"Chattering – explains the expert – is generally very caloric because it absorbs a lot of fat in frying. But with precise preparation and cooking techniques we can minimize the absorption of fat, replace sugar with zero-calorie sweeteners and enrich them with beneficial substances for health. The ingredients are very simple. You can use 00 flour (or rice flour for the gluten free version), eggs and wine to mix, erythritol instead of sugar which limits the glycemic index of the recipe and are enriched with prebiotic fiber, precious for our intestine ".

Index

  • Why are they good for health?
  • How to make a fry that absorbs very little fat
  • The recipe for chatter

Why are they good for health?

“First because they have slow-absorbing carbohydrates with a low glycemic index – explains Chiara Manzi -, secondly because they are enriched with inulin, a prebiotic fiber that nourishes the intestinal microflora and helps it secrete anti-viral proteins. Third because sugar is replaced by erythritol, a natural sweetener with antioxidant effects. Furthermore, the alcohol in the wine that is used evaporates completely during frying and the total fats of the recipe are very low and are provided only by eggs ", assures the nutritionist.

How to make a fry that absorbs very little fat

Ingredients, preparation and cooking techniques are very important. "Starting with the oil – advises the nutritionist – which should be high oleic sunflower oil. What does high oleic mean? It means that it is rich in oleic acid, a heart-friendly fatty acid that, at the same time, is very resistant to high temperatures.

Another secret to reduce fat absorption is to let the chatter rest in the freezer before frying it: in this way, the thermal shock that occurs from -18 ° C of the freezer to 170 ° of oil sublimates the dough, which that is, it passes from the solid to the gaseous state. This prevents the oil from entering the food. My advice, moreover, is to spread them pretty straight because, if they crumple, after having fried them it will be very difficult to remove the excess oil. Once the oil has reached the temperature, we can fry our chats: it is very important that they remain clear and do not darken.

As soon as they are ready, drain them well with a slotted spoon and place them on absorbent paper. There are also some with extraordinary absorbent powers, such as those made with pure cellulose, or we use a lot of paper towels. Always with the paper towel, dab them gently to remove the surface oil: an indispensable action since, once drained, the thermal shock ceases and the oil begins to be absorbed by the cake ".

The recipe for chatter

Ingredients and preparation are taken from the book “Cucina Evolution. In shape without diet ”by Chiara Manzi.

Ingredients:

  • "00" flour 600 g or gluten free rice flour
  • Whole eggs 290 g
  • White wine 100 g
  • Long chain inulin 65 g
  • Erythritol 45 g
  • Powdered sugar 45 g
  • Vanilla powder
  • Lemon peel
  • High oleic sunflower oil for frying

Preparation:

  • Reduce the icing erythritol with a mixer.
  • Mix all the ingredients except sugar and erythritol in a food processor or by hand until the dough is smooth and homogeneous, making sure to mix the powders well before adding the liquid ingredients to ensure that the inulin does not form lumps. If the dough is too hard, add a little wine until the dough is soft, but dry.
  • Form a ball and place it in a food bag (such as those from the freezer); let it rest for at least one or two hours in the fridge. To facilitate the work of drafting the dough, it would be even better to prepare the dough the day before; if you are in a hurry, on the other hand, put the dough in the freezer for half an hour, roll out the dough very thin and cut out the chatter in the form of strips or rectangles, to your liking. Then let it rest in the freezer.
  • Immediately fry the chiacchiere in high oleic sunflower oil at 170 ° C, taking care that they do not darken too much.
  • As soon as they are drained from the frying bath, dab the chatter thoroughly but gently with absorbent paper 3 times, until it is dry.
  • Sprinkle them with powdered sugar mixed with erythritol.
  • Read also

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