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Cacerola de Arroz Salvaje y Pavo
Prep15min
Total1hr15min
Ingredientes11
Porciones6
El arroz salvaje da una profundidad interesante a este guiso simple de pavo cocido, pimientos y queso rallado.
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Ingredientes
1taza de arroz blanco, cocido
1taza de arroz salvaje (wild rice), cocido
2tazas de pechuga de pavo cocida, cortada en cubos (1/4 a 1/2 pulgada)
2tazas de queso Monterey Jack o de queso mozzarella, rallado (8 oz)
1lata (12 oz) de leche evaporada
1/2taza de pimiento rojo, finamente picado
1/2taza de pimiento verde, finamente picado
2huevos, ligeramente batidos
1/2cucharadita de sal
1/4cucharadita de pimienta
1cucharada de perejil fresco, picado, opcional
Instrucciones
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1
Precalienta el horno a 350°F. Rocía con spray para cocinar un platón de cristal para horno, de 12x8 u 11x7 pulgadas (2 cuartos de galón). En el platón para horno, mezcla el arroz blanco y el arroz salvaje, extendiéndolos en el fondo.
2
En un tazón grande, mezcla el pavo, el queso, la leche, los pimientos, los huevos, la sal y la pimienta. Vierte la mezcla sobre el arroz.
3
Hornea de 45 a 55 minutos o hasta que al insertar un cuchillo en el centro, éste salga limpio y la parte superior esté ligeramente dorada. Espolvorea con perejil. Deja reposar 5 minutos antes de servir.
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Busca arroz salvaje cocido congelado o enlatado en el supermercado.
Puedes utilizar pollo cocido cortado en cubos en lugar de pavo.
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Información Nutricional
Porción:
Calorías
370
Calorías derivadas de la grasa
160
Grasa total
18g
27%
Grasa saturada
10g
51%
Grasas trans
0g
Colesterol
155mg
52%
Sodio
730mg
30%
Potasio
450mg
13%
Carbohidratos totales
21g
7%
Fibra dietética
1g
4%
Azúcares
8g
Proteína
32g
% Valor Diario*:
Vitamina A
20%
20%
Vitamina C
30%
30%
Calcio
50%
50%
Hierro
10%
10%
Intercambios:
1 Almidón; 0 Fruta; 1/2 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 0 Vegetal; 0 Carne extra magra; 4 Carne magra; 0 Carne alta en grasa; 1 Grasa;
Selección de carbohidratos
1 1/2
*Valores diarios basados en una dieta de 2,000 calorías.
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El arroz salvaje da una profundidad interesante a este guiso simple de pavo cocido, pimientos y queso rallado.
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