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Facebook
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Guardar
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Imprimir
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Pollo Mediterráneo Fácil
Prep25min
Total25min
Ingredientes6
Porciones4
Ingredientes
4pechugas de pollo sin piel y sin huesos (de 5 oz cada una)
1/4de cucharadita de sal
1/4de taza más 2 cucharadas de hojas de albahaca fresca, cortadas
1cucharada de aceite de oliva
1 1/2taza de tomates cherry, cortados en mitades (cerca de 10 oz)
1/4de taza de tapenada de aceitunas
Instrucciones
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1
Coloca las pechugas de pollo en las hojas de papel encerado. Rocía 1/8 de cucharadita de sal uniformemente sobre las pechugas de pollo; rocía 2 cucharadas de albahaca; presiona ligeramente. Voltea las pechugas de pollo. Rocía el 1/8 restante de cucharadita de sal uniformemente sobre el pollo; rocía 2 cucharadas de albahaca. Cubre con otra hoja de papel encerado. Golpea el pollo con un rodillo o con un martillo para carnes de 1/2 pulgada de grosor.
2
En una sartén de 12 pulgadas, calienta el aceite de oliva a fuego medio-alto. Añade las pechugas de pollo. Cocina de 5 a 6 minutos por cada lado o hasta que esté ligeramente chamuscado en el exterior y no tenga color rosado en el centro. Retira el pollo y llévalo al plato; cúbrelo para mantenerlo tibio.
3
Regresa la sartén al fuego medio-alto. Añade los tomates y la tapenada a la sartén. Cocina y revuelve de 2 a 3 minutos o hasta que los tomates empiecen a suavizarse y la mezcla esté bien caliente. Sirve la mezcla de tomate sobre el pollo; encima sirve las 2 cucharadas restantes de albahaca.
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Siempre lee las etiquetas para asegurarte de que cada ingrediente de la receta sea libre de gluten. El origen de los productos y de los ingredientes puede variar.
Sirve este pollo con una ensalada verde cruda.
La tapenada de aceitunas puede hacerse con aceitunas verdes, negras o con una mezcla de ellas. Una pequeña cantidad agrega un montón de sabor. Busca la tapenada de aceitunas cerca de las aceitunas, la pimienta tostada y otros condimentos en tu supermercado.
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Información Nutricional
Porción:1 Porción
Calorías
220
Calorías derivadas de la grasa
70
Grasa total
8g
13%
Grasa saturada
2g
10%
Grasas trans
0g
Colesterol
90mg
29%
Sodio
240mg
10%
Potasio
440mg
12%
Carbohidratos totales
3g
1%
Fibra dietética
1g
4%
Azúcares
2g
Proteína
32g
% Valor Diario*:
Vitamina A
15%
15%
Vitamina C
8%
8%
Calcio
4%
4%
Hierro
8%
8%
Intercambios:
0 Almidón; 0 Fruta; 0 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 1/2 Vegetal; 4 1/2 Carne extra magra; 0 Carne magra; 0 Carne alta en grasa; 1 Grasa;
Selección de carbohidratos
0
*Valores diarios basados en una dieta de 2,000 calorías.
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Bring the Mediterranean to your table with this simple chicken dish. Tomatoes, tapenade and basil come together in this quick dinner.
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