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Cremosa Quinoa Primavera
Prep10min
Total0min
Ingredientes8
Porciones6
La quinoa era un grano básico de los incas de Perú. Tiene un sabor muy suave y contiene muchos nutrientes. Antes de cocinar la quinoa, enjuágala perfectamente para retirar su capa amarga natural.
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Ingredientes
1 1/2tazas de quinoa cruda
3tazas de caldo de pollo
1paquete (3 oz) de queso crema
1cucharada de hojas frescas de albahaca picadas o 1 cucharadita de hojas de albahaca secas
2cucharaditas de mantequilla o margarina
2dientes de ajo, finamente picados
5tazas de verduras surtidas en rebanadas delgadas o en trozos del tamaño de un bocado (como espárragos, brócoli, zanahoria o calabacita)
2cucharadas de queso romano, rallado
Instrucciones
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1
Enjuaga perfectamente la quinoa y escúrrela. En una cacerola de 2 cuartos de galón, calienta la quinoa y el caldo, hasta que hierva; baja la flama. Tapa y cocina a fuego lento de 15 a 20 minutos o hasta que todo el caldo se absorba. Añade el queso crema y la albahaca.
2
En una sartén de teflón de 10 pulgadas, derrite la mantequilla a fuego medio-alto. Fríe el ajo en la mantequilla durante unos 30 segundos, revolviendo con frecuencia, hasta que esté dorado. Añade las verduras. Cocina de 2 a 4 minutos, revolviendo constantemente, hasta que las verduras estén crujientes y blandas.
3
En una sartén, revuelve las verduras y la mezcla de quinoa. Espolvorea con queso romano.
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Información Nutricional
Porción:
Calorías
280
Calorías derivadas de la grasa
90
Grasa total
10g
16%
Grasa saturada
4 1/2g
23%
Grasas trans
0g
Colesterol
20mg
7%
Sodio
630mg
26%
Potasio
700mg
20%
Carbohidratos totales
36g
12%
Fibra dietética
5g
19%
Azúcares
5g
Proteína
12g
% Valor Diario*:
Vitamina A
90%
90%
Vitamina C
25%
25%
Calcio
10%
10%
Hierro
25%
25%
Intercambios:
2 Almidón; 0 Fruta; 0 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 1 Vegetal; 0 Carne extra magra; 0 Carne magra; 0 Carne alta en grasa; 1 Grasa;
Selección de carbohidratos
2 1/2
*Valores diarios basados en una dieta de 2,000 calorías.
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La quinoa era un grano básico de los incas de Perú. Tiene un sabor muy suave y contiene muchos nutrientes. Antes de cocinar la quinoa, enjuágala perfectamente para retirar su capa amarga natural.
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