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Sandwich de ensalada de pollo
Prep10min
Total20min
Ingredientes11
Porciones4
Ingredientes
1taza de pechuga de pollo cocinada y cortada
1/3de taza de manzana roja sin semillas o de apio, finamente picado
1huevo duro, pelado y picado
2cucharadas de yogur natural libre de grasa
2cucharadas de mayonesa light o de salsa para ensaladas
1/4de cucharadita de sal
1/4de cucharadita de pimienta negra
8tajadas de pan integral
4hojas de lechuga o lechuga romana
1tomate mediano, finamente tajado
1/2pepino pequeño, finamente tajado (cerca de 3/4 de taza)
Instrucciones
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1
En un tazón mediano, revuelve el pollo, la manzana y el huevo. Añade el yogur, la mayonesa, la sal y la pimienta; revuelve hasta mezclar.*
2
Cubre la parte superior de una tajada de pan con las hojas de lechuga. Añade las tajadas de tomate, las tajadas de pepino, y algo de la mezcla de pollo en cada sandwich. Cubre con las tajadas de pan restantes. Cortalos por la mitad al servirlos.
3
*Instrucciones de antemano: Si lo deseas, cubre y deja enfriar la mezcla de pollo por hasta 4 horas antes de armar los sandwiches.
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Información Nutricional
Porción:1 Porción
Calorías
250
Calorías derivadas de la grasa
50
Grasa total
6g
9%
Grasa saturada
1 1/2g
7%
Grasas trans
1/2g
Colesterol
75mg
26%
Sodio
540mg
22%
Potasio
410mg
12%
Carbohidratos totales
29g
10%
Fibra dietética
5g
20%
Azúcares
9g
Proteína
20g
% Valor Diario*:
Vitamina A
45%
45%
Vitamina C
6%
6%
Calcio
10%
10%
Hierro
15%
15%
Intercambios:
2 Almidón; 0 Fruta; 0 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 0 Vegetal; 0 Carne extra magra; 2 Carne magra; 0 Carne alta en grasa; 0 Grasa;
Selección de carbohidratos
2
*Valores diarios basados en una dieta de 2,000 calorías.
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71% less sat fat • 100% more fiber than the original recipe. Plan ahead and prepare extra chicken breasts at dinnertime. Chill the leftovers, then make these fabulous sandwiches for lunch the next day.
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