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Ejotes (Porotos Verdes) con Ajonjolí
Prep10min
Total25min
Ingredientes6
Porciones4
Las hojuelas de chile rojo le dan un sabor especial a estos ejotes o vainitas espolvoreadas con crujientes semillas de ajonjolí-listos en 25 minutos.
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Ingredientes
1lb de ejotes o porotos verdes o vainitas (green beans)
2cucharaditas de semillas de ajonjolí
1cucharada de vinagre de arroz (rice vinegar)
1cucharada de salsa de soya con poco sodio
1cucharadita de azúcar
1/2cucharadita de hojuelas de chile rojo, machacados
Instrucciones
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1
En una olla o cacerola de 2 cuartos de galón, calienta 1 pulgada de agua hasta que hierva. Añade los ejotes o vainitas (green beans). Hierve, sin tapar, 5 minutos. Tapa y hierve de 3 a 5 minutos más o hasta que estén suaves y firmes.
2
Mientras tanto, en una sartén sin engrasar de 8 pulgadas, calienta las semillas de ajonjolí, a fuego medio bajo, de 5 a 7 minutos, revolviendo con frecuencia, hasta que empiecen a dorarse; luego revuelve constantemente, hasta que se doren. Añade los ingredientes restantes; calienta bastante.
3
Escurre los ejotes o porotos verdes (green beans). Vierte la salsa sobre los ejotes; revuelve hasta cubrirlos en forma uniforme.
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Puedes sustituir los ejotes frescos por una bolsa de 1 libra de ejotes congelados (porotos, vainitas, green beans). Cocínalos como se indica en el paquete y luego continúa con la receta.
Asegúrate de retirar las semillas de ajonjolí del fuego cuando se doren. Continuarán dorándose incluso después de que las retires del fuego.
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Información Nutricional
Porción:1 Porción
Calorías
40
Calorías derivadas de la grasa
10
Grasa total
1g
2%
Grasa saturada
0g
0%
Grasas trans
0g
Colesterol
0mg
0%
Sodio
140mg
6%
Potasio
135mg
4%
Carbohidratos totales
8g
3%
Fibra dietética
3g
12%
Azúcares
4g
Proteína
2g
% Valor Diario*:
Vitamina A
10%
10%
Vitamina C
4%
4%
Calcio
4%
4%
Hierro
6%
6%
Intercambios:
0 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; 0 Grasa;
Selección de carbohidratos
1/2
*Valores diarios basados en una dieta de 2,000 calorías.
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Las hojuelas de chile rojo le dan un sabor especial a estos ejotes o vainitas espolvoreadas con crujientes semillas de ajonjolí-listos en 25 minutos.
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