¿Tienes o encuentras espárragos en abundancia? Ésta es una manera diferente y deliciosa para utilizarlos.
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Ingredientes
-
1
lb de puntas de espárragos frescos
-
2
cucharadas de aceite de olivo o de aceite de canola
-
2
cucharaditas de ajo, finamente picado
-
1 1/2
cucharaditas de hojas de romero seco
-
1
cucharadita de sal sazonada
-
6
pechugas de pollo, deshuesadas y sin piel (4 a 5 oz cada una)
-
1
bolsa (5 oz) de mezcla de verduras verdes para ensalada, listas para consumirse
-
1
tazas de tomates (jitomates) uva, en mitades
-
1
taza de cebolla morada, finamente rebanada
-
1/2
taza de aderezo Dijon con miel, con poca grasa, refrigerado
Instrucciones
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-
1
Recorta los extremos duros de las puntas de espárragos; coloca las puntas en un platón poco profundo de cristal. Rocía con 1 cucharadita de aceite; voltéalos para cubrirlos. Tapa y refrigera hasta que vayas a asarlos.
-
2
En un tazón chico, mezcla el aceite restante, el ajo, el romero y la sal sazonada. Unta ambos lados de cada pechuga de pollo con la mezcla de aceite; colócalas en otro platón poco profundo. Tapa; refrigera 30 minutos para que se marinen.
-
3
Precalienta la parrilla de gas o de carbón (grill). Coloca el pollo en la parrilla, a fuego medio. Tapa la parrilla; cocina el pollo de 15 a 20 minutos, volteándolo una o dos veces y añadiendo los espárragos después de 7 minutos, hasta que el jugo del pollo esté claro al hacer un corte en el centro de la parte más gruesa (170°F). Cocina los espárragos de 6 a 8 minutos, volteándolos con frecuencia, hasta que estén suaves y firmes.
-
4
Corta los espárragos en piezas de 1 pulgada. En un tazón grande, mezcla los espárragos, las verduras verdes para ensalada, los tomates (jitomates) y la cebolla. Vierte el aderezo sobre la ensalada; revuelve para cubrir. Corta el pollo en tiras; sírvelo sobre la ensalada.
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Consejos de expertos
-
Cualquier aderezo con poca grasa, como el ranchero light o la vinagreta de vino tinto, pueden usarse en esta ensalada.
-
Para recortar los espárragos frescos, troza el extremo duros donde se quiebran naturalmente, el opuesto a la punta.
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Información Nutricional
Información Nutricional
Porción:
1 Porción
- Calorías
- 260
- Calorías derivadas de la grasa
- 100
- Grasa total
- 11g
- 17%
- Grasa saturada
- 2g
- 10%
- Grasas trans
- 0g
- Colesterol
- 70mg
- 23%
- Sodio
- 500mg
- 21%
- Potasio
- 540mg
- 16%
- Carbohidratos totales
- 12g
- 4%
- Fibra dietética
- 2g
- 10%
- Azúcares
- 7g
- Proteína
- 27g
- Vitamina A
- 40%
- 40%
- Vitamina C
- 25%
- 25%
- Calcio
- 6%
- 6%
- Hierro
- 15%
- 15%
Intercambios:
0 Almidón; 0 Fruta; 1/2 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 1 Vegetal; 0 Carne extra magra; 3 1/2 Carne magra; 0 Carne alta en grasa; 0 Grasa;
Selección de carbohidratos
1
*Valores diarios basados en una dieta de 2,000 calorías.
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Más acerca de esta receta
-
¿Tienes o encuentras espárragos en abundancia? Ésta es una manera diferente y deliciosa para utilizarlos.
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var configuration = {"adId":"OMP/spanish_qrv/recipes/300x250_top","minPageWidth":"800","maxPageWidth":"9999","defaultMinPageWidth":"1000","defaultMaxPageWidth":"9999","enableLyticsIntegration":false,"lyticsWaitTimeThreshold":0,"size":"[[300,600],[300,250]]","refreshWhenViewed":false,"adContainerId":"e0976bdd-eb37-4852-8c69-b7da45a8b434","doubleClickAdContainerId":"092181de-bd91-47f0-b357-cb76605da687","adCaptionText":"","networkCode":"/15704463/","relevantMetadata":[],"privacyOptOut":false};
var moduleName = 'doubleClick';
var isVueModule = true;
GeneralMills.PandoSites.RegisterControlInstance(moduleName, configuration, componentMetadata, isVueModule)
});
})();
(function() {
document.addEventListener('DOMContentLoaded', function() {
var componentMetadata = JSON.parse('\x7b\x22componentName\x22\x3a\x22ThirdPartyScript_afac409e-89cc-48fc-8613-81c0dcf191d7\x22,\x22deferOptions\x22\x3a\x7b\x22deferComponent\x22\x3atrue,\x22deferType\x22\x3a\x22OnDemand\x22,\x22deferId\x22\x3a\x22rf68c729bea2e41608644fcc0e9675af9\x22,\x22deferredContainerId\x22\x3a\x22\x2fmain\x2frdpZergnet2\x22,\x22deferredContainerView\x22\x3a\x22ThirdPartyScript\x22\x7d,\x22viewName\x22\x3a\x22ThirdPartyScript\x22\x7d');
var configuration = {"placeholderName":"rdpZergnet2","domContent":"\u003cdiv id=\u0022external-content-container-46331\u0022\u003e\u003cdiv id=\u0022zergnet-widget-46331\u0022\u003e\u003c/div\u003e\u003c/div\u003e","scriptContent":"//www.zergnet.com/zerg.js?id=46331"};
var moduleName = 'thirdPartyScript';
var isVueModule = true;
GeneralMills.PandoSites.RegisterControlInstance(moduleName, configuration, componentMetadata, isVueModule)
});
})();
