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Facebook
3
Pinterest
0
Guardar
1
Imprimir
0
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Pollo con Verduras a la Jardinera
Prep35min
Total35min
Ingredientes9
Porciones4
Una cena con un platillo único colorido requiere pechugas de pollo de cocción rápida, verduras frescas y aderezo para ensalada embotellado.
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Ingredientes
4rebanadas de tocino, cortadas en piezas de 1/2 pulgada
4pechugas de pollo, sin huesos ni piel (aproximadamente 1 1/4 lb)
1/2cucharadita de sal de ajo
1/4cucharadita de pimienta molida o craquelada
1/4taza de agua
8oz de ejotes frescos y enteros, con las puntas recortadas
1pimiento amarillo mediano, cortado en piezas de 1/2 pulgada
2tomates (jitomates) Roma medianos, cortados a lo largo a la mitad y luego rebanado (aproximadamente 1 taza)
1/2taza de aderezo de vinagreta balsámica o de aderezo italiano
Instrucciones
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1
En una sartén con antiadherente o non-stick de 12 pulgadas, cocina el tocino a fuego medio, de 3 a 4 minutos, revolviendo ocasionalmente, hasta que esté crujiente.
2
Espolvorea ambos lados del pollo con sal de ajo y con pimienta. Añade el pollo al tocino en la sartén. Cocina de 3 a 5 minutos o hasta que esté dorado en ambos lados. Desecha el exceso de la grasa del tocino, si es necesario.
3
Añade el agua y los ejotes a la sartén. Tapa y cocina a fuego medio bajo 8 minutos. Añade el pimiento. Tapa y cocina de 3 a 5 minutos, volteando y revolviendo las verduras ocasionalmente, hasta que el jugo del pollo esté claro al hacer un corte en la parte más gruesa. (170°F).
4
Añade los tomates y el aderezo. Cocina sin tapar, aproximadamente 2 minutos, revolviendo ocasionalmente, hasta que los tomates estén muy calientes.
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Los tomates (jitomates) Roma son fabulosos para este platillo, porque conservan su forma cuando se cocinan brevemente y no añaden mucho líquido adicional.
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Información Nutricional
Porción:
Calorías
400
Calorías derivadas de la grasa
220
Grasa total
25g
38%
Grasa saturada
5g
25%
Grasas trans
0g
Colesterol
90mg
31%
Sodio
550mg
23%
Potasio
530mg
15%
Carbohidratos totales
10g
3%
Fibra dietética
3g
13%
Azúcares
4g
Proteína
35g
% Valor Diario*:
Vitamina A
15%
15%
Vitamina C
50%
50%
Calcio
6%
6%
Hierro
10%
10%
Intercambios:
1/2 Almidón; 0 Fruta; 0 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 1 Vegetal; 0 Carne extra magra; 4 1/2 Carne magra; 0 Carne alta en grasa; 2 Grasa;
Selección de carbohidratos
1/2
*Valores diarios basados en una dieta de 2,000 calorías.
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Una cena con un platillo único colorido requiere pechugas de pollo de cocción rápida, verduras frescas y aderezo para ensalada embotellado.
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