Ingredientes
-
1
pechuga sin piel y sin huesos, cortada en tiras de un bocado de ancho
-
1/2
pimiento rojo mediano, finamente picado
-
1/4
de cucharadita de comino molido
-
1
lata (de 18.5 oz) de sopa de vegetales Progresso™ Light al estilo suroeste
-
1/4
taza de arroz integral instantáneo sin cocinar
-
1
oz de queso crema sin grasa, cortado en cubos
-
3
cucharadas de frijoles refritos sin grasa Old El Paso™ (de una lata de 16-oz)
-
4
tortillas de maíz (de 6 pulgadas)
-
1/3
de taza de queso Cheddar suave bajo en grasa
Instrucciones
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-
1
Calienta el horno a 350 ºF. En una sartén antiadherente de unas 12 pulgadas cocina el pollo y el pimiento a fuego medio-alto durante 4 a 6 minutos, revolviendo constantemente, hasta que el pollo comience a dorarse y el pimiento esté tierno y crocante. Esparce con el comino.
-
2
Incorpora la sopa. Calienta hasta que hierva. Agrega el arroz; ponlo a fuego bajo. Tapa; cocina por 10 minutos o hasta que el arroz esté tierno.
-
3
Vierte el queso crema en la mezcla de pollo hasta que esté bien mezclado. Esparce 1 cucharada de los frijoles refritos en 1 tortilla; ponla, con los frijoles hacia arriba, sobre una cacerola de un 1 cuarto sin engrasar. Cubre con la taza de mezcla de pollo; rocía con 1 cucharada de queso. Repite esto dos veces. Cubre la tortilla restante; rocía con el queso restante.
-
4
Tapa y hornea durante 20 a 25 minutos o hasta que la mezcla esté caliente y el queso se haya derretido.
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Información Nutricional
Información Nutricional
Porción:
1 Porción
- Calorías
- 260
- Calorías derivadas de la grasa
- 50
- Grasa total
- 6g
- 9%
- Grasa saturada
- 2 1/2g
- 11%
- Grasas trans
- 0g
- Colesterol
- 35mg
- 11%
- Sodio
- 630mg
- 26%
- Potasio
- 570mg
- 16%
- Carbohidratos totales
- 33g
- 11%
- Fibra dietética
- 6g
- 25%
- Azúcares
- 4g
- Proteína
- 19g
- Vitamina A
- 30%
- 30%
- Vitamina C
- 20%
- 20%
- Calcio
- 20%
- 20%
- Hierro
- 10%
- 10%
Intercambios:
1 1/2 Almidón; 0 Fruta; 1/2 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 0 Vegetal; 2 Carne extra magra; 0 Carne magra; 0 Carne alta en grasa; 1 Grasa;
Selección de carbohidratos
2
*Valores diarios basados en una dieta de 2,000 calorías.
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Más acerca de esta receta
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Progresso™ light soup provides a simple addition to this tasty chicken casserole dinner. Perfect if you love Mexican cuisine.
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