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Cebada y Espárragos
Prep15min
Total45min
Ingredientes9
Porciones8
Ingredientes
2cucharadas de aceite de canola o mantequilla
1cebollas mediana, picada (1/2 taza)
1zanahoria mediana, picada (1/2 taza)
1taza de cebada de cocción rápida, sin cocer
2latas (14 oz cada una) de caldo de pollo, caliente
8oz de espárragos (8 a 10 tallos), cortados en piezas de 1 pulgada
2cucharadas de queso parmesano rayado
1/4cucharadita de hojas de mejorana o de tomillo, secas
1/8cucharadita de pimienta
Instrucciones
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1
Precalienta a fuego medio el aceite en una sartén de 12 pulgadas. Fríe en aceite la cebolla y la zanahoria de 1 a 2 minutos; revuelve ocasionalmente, hasta que estén ligeramente crujientes. Añade la cebada. Cocina y revuelve por 1 minuto.
2
Vierte 1 taza de caldo caliente sobre la mezcla de cebada. Cocina sin tapar por 5 minutos; revuelve ocasionalmente, hasta que el líquido se absorba. Añada los espárragos. Continúe cocinando entre 15 y 20 minutos; añade 1 taza de caldo a la vez y revuelve con frecuencia, hasta que la cebada esté blanda y el líquido se absorba; retira del fuego. Añade el resto de los ingredientes.
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Los granos con caldo de pollo, de res o de verduras, añaden sazón al sabor general del platillo. Puedes también cocinar granos como cebada, arroz, quinua o bulgur en jugo de manzana o en jugo de ocho verduras, para sabor adicional.
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Información Nutricional
Porción:
Calorías
130
Grasa total
4g
Grasa saturada
2g
Colesterol
10mg
Sodio
520mg
Carbohidratos totales
23g
Fibra dietética
5g
Proteína
6g
% Valor Diario*:
Intercambios:
1 Almidón; 1 Vegetal;
Selección de carbohidratos
1
*Valores diarios basados en una dieta de 2,000 calorías.
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