{"id":182479,"title":"Paste din edamame cu pui \u0219i pesto de rucola cu nuci (keto)","modified":"2026-10-03T10:56:31+02:00","plain":"Paste din edamame cu pui \u0219i pesto de rucola cu nuci, f\u0103r\u0103 gr\u00e2u, \u00eenviorate cu l\u0103m\u00e2ie.\n\n\n\n\u00cen farfurie domin\u0103 verdele, uleiul de m\u0103sline aduce luciu, iar l\u0103m\u00e2ia \u00eenvioreaz\u0103 \u00eentregul preparat de la prima \u00eembuc\u0103tur\u0103. Aceste paste din edamame cu pui \u0219i pesto de rucola cu nuci mizeaz\u0103 pe gustul piperat al rucolei, pe nuci, busuioc \u0219i o not\u0103 de aciditate. Aceast\u0103 variant\u0103 \u00eenlocuie\u0219te pastele din gr\u00e2u cu spaghete din edamame \u0219i mugurii de pin cu nuci, al\u0103turi de pui aromatizat cu boia, cimbru \u0219i coaj\u0103 de l\u0103m\u00e2ie. Pesto-ul, sub\u021biat cu pu\u021bin\u0103 ap\u0103, \u00eembrac\u0103 bine pastele, iar puiul aduce fr\u0103gezime. Reg\u0103si\u021bi aceast\u0103 re\u021bet\u0103 printre preparatele mele keto.\n\n\n\nCe sunt pastele keto cu pui \u0219i pesto?\n\n\n\nEdamame desemneaz\u0103 boabele de soia recoltate \u00eenainte de maturitate; aici, spaghetele sunt preparate din f\u0103in\u0103 de edamame, oferind o baz\u0103 s\u0103rac\u0103 \u00een carbohidra\u021bi, ale c\u0103rei valori nutri\u021bionale variaz\u0103 \u00een func\u021bie de marc\u0103, cu o textur\u0103 ferm\u0103 dup\u0103 o fierbere scurt\u0103, de 3 p\u00e2n\u0103 la 4 minute. Pesto-ul reune\u0219te rucola, busuioc, usturoi, nuci, suc de l\u0103m\u00e2ie, ulei de m\u0103sline \u0219i sare: rucola ofer\u0103 nota piperat\u0103, busuiocul prospe\u021bimea, usturoiul intensific\u0103 gustul, nucile aduc o u\u0219oar\u0103 am\u0103real\u0103, iar l\u0103m\u00e2ia echilibreaz\u0103 bog\u0103\u021bia uleiului.\n\n\n\nPuiul, t\u0103iat \u00een buc\u0103\u021bi din pulpe dezosate, se g\u0103te\u0219te \u00een pu\u021bin ulei de m\u0103sline, apoi se aromatizeaz\u0103 cu boia, cimbru uscat \u0219i coaj\u0103 de l\u0103m\u00e2ie, rezult\u00e2nd o carne suculent\u0103 care se potrive\u0219te cu spaghetele. Pecorino sau parmezanul se adaug\u0103 peste puiul g\u0103tit, p\u0103str\u00e2nd o cantitate mic\u0103 pentru servire. Pesto-ul se \u00eenc\u0103lze\u0219te scurt la foc mic, apoi pastele scurse se \u00eencorporeaz\u0103 la final, apa turnat\u0103 treptat sub\u021biind pesto-ul p\u00e2n\u0103 c\u00e2nd se ob\u021bine un sos care le \u00eembrac\u0103 bine.\n\n\n\nPe aceea\u0219i tem\u0103: Piure de cartofi dulci.\n\n\n\nO variant\u0103 s\u0103rac\u0103 \u00een carbohidra\u021bi\n\n\n\nScopul este s\u0103 p\u0103str\u0103m pl\u0103cerea unui preparat cu paste \u0219i sos din bel\u0219ug, men\u021bin\u00e2nd un con\u021binut sc\u0103zut de carbohidra\u021bi. Spaghetele din edamame \u00eenlocuiesc gr\u00e2ul, cu 50 g de paste uscate per por\u021bie, preparatul av\u00e2nd 10 g de carbohidra\u021bi ne\u021bi per por\u021bie, un reper util \u00eentr-o alimenta\u021bie ketogenic\u0103, f\u0103r\u0103 a garanta compatibilitatea cu toate protocoalele stricte. Fiecare element are un rol: rucola aduce gustul picant, busuiocul prospe\u021bimea, nucile profunzimea, iar l\u0103m\u00e2ia intervine \u00een dou\u0103 etape, cu coaja pentru pui \u0219i sucul pentru pesto. Aceste paste se g\u0103sesc mai ales \u00een magazine bio, \u00een magazine alimentare specializate sau online, iar pulpele dezosate la m\u0103cel\u0103rie ori la raionul de carne de pas\u0103re.\n\n\n\nIngredientele principale\n\n\n\nPentru dou\u0103 persoane: 100 g de spaghete din edamame, o baz\u0103 s\u0103rac\u0103 \u00een carbohidra\u021bi, cu textur\u0103 ferm\u0103; 2 pulpe dezosate de pui bio crescut \u00een aer liber, o surs\u0103 fraged\u0103 de proteine care absoarbe aromele de boia, cimbru \u0219i l\u0103m\u00e2ie; 1 linguri\u021b\u0103 de boia pentru culoare \u0219i arom\u0103; 1 linguri\u021b\u0103 de cimbru uscat; ulei de m\u0103sline pentru g\u0103tirea puiului; 75 ml de ulei de m\u0103sline extravirgin pentru consisten\u021ba pesto-ului; 85 g de rucola, baza cu gust piperat.\n\n\n\nPentru varietate: Coco\u0219 \u00een vin keto.\n\n\n\nO l\u0103m\u00e2ie, de preferat bio, coaja pentru pui \u0219i sucul pentru pesto; 1 c\u0103\u021bel de usturoi; o m\u00e2n\u0103 generoas\u0103 de busuioc proasp\u0103t, mixat \u0219i apoi ad\u0103ugat \u0219i sub form\u0103 de frunze la final; 50 g de pecorino sau parmezan pentru gustul s\u0103rat, umami \u0219i legarea sosului, p\u0103str\u00e2nd pu\u021bin pentru servire; 50 g de nuci pentru aroma lemnoas\u0103 \u0219i structur\u0103; 2 prize generoase de sare, dozate \u00een func\u021bie de br\u00e2nz\u0103; ap\u0103, ad\u0103ugat\u0103 c\u00e2te o lingur\u0103, aproximativ cinci \u00een total, p\u00e2n\u0103 se ob\u021bine un sos fluid.\n\n\n\nTehnic\u0103, servire \u0219i alergeni\n\n\n\nReu\u0219ita depinde de textur\u0103: pulpele dezosate suport\u0103 mai bine g\u0103tirea dec\u00e2t pieptul \u0219i r\u0103m\u00e2n fragede, \u00een contrast cu spaghetele din edamame, mai dense. T\u0103ia\u021bi puiul \u00een buc\u0103\u021bi egale, g\u0103ti\u021bi-l \u00een pu\u021bin ulei cu boia, cimbru, sare, apoi coaj\u0103 de l\u0103m\u00e2ie; culoarea nu este suficient\u0103 pentru a evalua gradul de g\u0103tire, puiul trebuie s\u0103 fie bine p\u0103truns \u00eenainte de ad\u0103ugarea br\u00e2nzei. Spaghetele fierb \u00een 3 p\u00e2n\u0103 la 4 minute, devenind flexibile, dar ferme, \u0219i se \u00eencorporeaz\u0103 abia la final, c\u00e2nd puiul, br\u00e2nza \u0219i pesto-ul sunt amestecate \u0219i calde; ca alternativ\u0103, t\u0103i\u021beii din konjac au o textur\u0103 foarte specific\u0103.\n\n\n\nDescoperi\u021bi \u0219i: Osso buco.\n\n\n\n\u00cenc\u0103lzi\u021bi pesto-ul u\u0219or: rucola, busuiocul, usturoiul, nucile, sucul de l\u0103m\u00e2ie, uleiul de m\u0103sline \u0219i sarea se mixeaz\u0103 fin, apoi se sub\u021biaz\u0103 treptat cu ap\u0103; pesto-ul se adaug\u0103 peste pui la foc mic, doar c\u00e2t s\u0103 se \u00eenc\u0103lzeasc\u0103, deoarece g\u0103tirea prelungit\u0103 reduce prospe\u021bimea ierburilor aromatice. Al\u0103turi, o salat\u0103 japonez\u0103 de varz\u0103 sau o salat\u0103 verde aduce un contrast proasp\u0103t. Pune\u021bi rapid resturile la frigider, \u00eentr-un recipient \u00eenchis, apoi re\u00eenc\u0103lzi\u021bi-le u\u0219or, cu pu\u021bin\u0103 ap\u0103 dac\u0103 sosul s-a \u00eengro\u0219at, p\u00e2n\u0103 c\u00e2nd puiul este fierbinte \u0219i \u00een interior. Alergeni: pastele din edamame con\u021bin soia, pesto-ul con\u021bine nuci, iar br\u00e2nza con\u021bine lapte.\n\n\n\nAlte preparate de acela\u0219i tip se g\u0103sesc printre re\u021betele mele s\u0103race \u00een carbohidra\u021bi.\n\n\n\n\n\n\tSpaghete din edamame cu pui \u0219i pesto de rucola \u0219i nuci (keto)\n\t\t\n\t\t\t\n\t\n\t\t\t\n\t\n\t\t100 g spaghete din edamame2 pulpe de pui dezosate (bio, crescut \u00een aer liber)1 linguri\u021b\u0103 boia de ardei1 linguri\u021b\u0103 cimbru (uscat)75 ml ulei de m\u0103sline extravirgin85 g rucola1 l\u0103m\u00e2ie (de preferin\u021b\u0103 bio)1 c\u0103\u021bel usturoi1 m\u00e2n\u0103 generoas\u0103 busuioc (proasp\u0103t) (+ pentru decor)50 g Pecorino (sau parmezan)50 g nuci2 prize generoase sare (de mare celtic\u0103)ulei de m\u0103sline (pentru g\u0103tirea puiului)\t\n\t\n\t\tT\u0103ia\u021bi puiul \u00een buc\u0103\u021bi cu un cu\u021bit sau cu o foarfec\u0103 \u0219i g\u0103ti\u021bi-l \u00een pu\u021bin ulei. Ad\u0103uga\u021bi boiaua de ardei, cimbrul \u0219i o priz\u0103 de sare.Sp\u0103la\u021bi l\u0103m\u00e2ia. Rade\u021bi coaja pe o r\u0103z\u0103toare fin\u0103. Stoarce\u021bi sucul.Ad\u0103uga\u021bi coaja ras\u0103 peste pui. Reduce\u021bi focul \u0219i l\u0103sa\u021bi s\u0103 se g\u0103teasc\u0103 la foc mic.\u00centre timp, t\u0103ia\u021bi usturoiul \u00een felii sub\u021biri. M\u0103run\u021bi\u021bi nucile. Pune\u021bi-le \u00een robotul de buc\u0103t\u0103rie \u00eempreun\u0103 cu rucola, busuiocul, sucul de l\u0103m\u00e2ie, uleiul de m\u0103sline \u0219i o priz\u0103 generoas\u0103 de sare. P\u0103stra\u021bi c\u00e2teva frunze frumoase de busuioc pentru decor.Mixa\u021bi fin sosul pesto. Ad\u0103uga\u021bi ap\u0103, c\u00e2te o lingur\u0103, p\u00e2n\u0103 ob\u021bine\u021bi un sos destul de fluid. Trebuie s\u0103 fie doar suficient de fluid \u00eenc\u00e2t s\u0103 poat\u0103 fi turnat. Probabil vor fi necesare aproximativ 5 linguri. Dac\u0103 r\u0103m\u00e2ne prea gros, mai ad\u0103uga\u021bi pu\u021bin\u0103 ap\u0103.Aduce\u021bi apa la fierbere \u00een crati\u021b\u0103. Ad\u0103uga\u021bi pastele \u0219i fierbe\u021bi-le scurt: 3 p\u00e2n\u0103 la 4 minute. Apoi scurge\u021bi-le, eventual \u00eentr-o strecur\u0103toare.\u00centre timp, rade\u021bi br\u00e2nza.C\u00e2nd puiul este g\u0103tit \u0219i pastele sunt scurse, ad\u0103uga\u021bi br\u00e2nza peste pui. P\u0103stra\u021bi pu\u021bin\u0103 br\u00e2nz\u0103 pentru decor.Turna\u021bi sosul pesto peste pui \u0219i l\u0103sa\u021bi-l s\u0103 se \u00eenc\u0103lzeasc\u0103 pu\u021bin la foc mic. Nu trebuie s\u0103 fiarb\u0103 sau s\u0103 se g\u0103teasc\u0103, ci doar s\u0103 se \u00eenc\u0103lzeasc\u0103.\u00cencorpora\u021bi pastele.\u00cemp\u0103r\u021bi\u021bi pastele \u00een farfurii. Pres\u0103ra\u021bi br\u00e2nz\u0103 deasupra. La final, decora\u021bi cu c\u00e2teva frunze de busuioc.\t\n\t\n\t\tExist\u0103 \u0219i alte tipuri de paste cu con\u021binut redus de carbohidra\u021bi (keto, cu con\u021binut sc\u0103zut de carbohidra\u021bi \u0219i cu con\u021binut moderat de carbohidra\u021bi).\nUstensile: crati\u021b\u0103, tigaie mare f\u0103r\u0103 PFAS, r\u0103z\u0103toare (cu mai multe fe\u021be), robot de buc\u0103t\u0103rie (mic), strecur\u0103toare.\n\t\n\t\n\t\tPlat principalItalienne","_links":{"self":[{"href":"https:\/\/marcwiner.com\/ro\/wp-json\/wp\/v2\/posts\/182479","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/marcwiner.com\/ro\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/marcwiner.com\/ro\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/ro\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/ro\/wp-json\/wp\/v2\/comments?post=182479"}],"version-history":[{"count":0,"href":"https:\/\/marcwiner.com\/ro\/wp-json\/wp\/v2\/posts\/182479\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/ro\/wp-json\/wp\/v2\/media\/178958"}],"wp:attachment":[{"href":"https:\/\/marcwiner.com\/ro\/wp-json\/wp\/v2\/media?parent=182479"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/marcwiner.com\/ro\/wp-json\/wp\/v2\/categories?post=182479"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/marcwiner.com\/ro\/wp-json\/wp\/v2\/tags?post=182479"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}