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 1/2
tazas de quinoa cruda
-
3
tazas de caldo de pollo
-
1
paquete (3 oz) de queso crema
-
1
cucharada de hojas frescas de albahaca picadas o 1 cucharadita de hojas de albahaca secas
-
2
cucharaditas de mantequilla o margarina
-
2
dientes de ajo, finamente picados
-
5
tazas de verduras surtidas en rebanadas delgadas o en trozos del tamaño de un bocado (como espárragos, brócoli, zanahoria o calabacita)
-
2
cucharadas 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
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
- 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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Más acerca de esta receta
-
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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