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Ensalada de Atún con Macarrones
Prep20min
Total1hr20min
Ingredientes11
Porciones6
Ingredientes
1paquete (7 oz) de macarrones en forma de coditos
1/2taza de chícharos/guisantes verdes congeladas
1lata (9 oz) de atún, escurrido
1taza de mayonesa o aderezo para ensaladas
1taza de queso Cheddar rallado (4 onzas), si desea
1/4taza de condimento de pepinillos dulces, si desea
2cucharaditas de jugo de limón
3/4cucharadita de sal
1/4cucharadita de pimienta
1tallo mediano de apio, picado (1/2 taza)
1cebolla pequeña, picada (1/4 taza)
Instrucciones
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1
Cocina los macarrones según las instrucciones del paquete, añade los chícharos (guisantes) en los últimos 4 a 6 minutos de cocción; enjuaga con agua fría y escurre.
2
En un recipiente grande, mezcla los macarrones (coditos), los chicharos (guisantes) y los demás ingredientes. Tapa y refrigera por lo menos 1 hora para mezclar los sabores.
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Utiliza mayonesa sin grasa (fat-free), queso Cheddar reducido en grasa y atún en agua para reducir las calorías y la grasa.
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Información Nutricional
Porción:1 Porción
Calorías
450
Calorías derivadas de la grasa
270
Grasa total
30g
46%
Grasa saturada
4 1/2g
23%
Grasas trans
0g
Colesterol
35mg
11%
Sodio
780mg
32%
Potasio
190mg
5%
Carbohidratos totales
29g
10%
Fibra dietética
3g
10%
Azúcares
2g
Proteína
15g
% Valor Diario*:
Vitamina A
4%
4%
Vitamina C
2%
2%
Calcio
2%
2%
Hierro
15%
15%
Intercambios:
2 Almidón; 0 Fruta; 0 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 0 Vegetal; 1 1/2 Carne extra magra; 0 Carne magra; 0 Carne alta en grasa; 5 1/2 Grasa;
Selección de carbohidratos
2
*Valores diarios basados en una dieta de 2,000 calorías.
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