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Ensalada Confeti de Quinoa
Prep20min
Total60min
Ingredientes10
Porciones16
Una guarnición de colores para complementar cualquier plato principal. Es buena también para ti, pues contiene granos ricos en proteína y edamame (frijol de soya).
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Ingredientes
1taza de quinoa sin cocer
2tazas de agua
1/2cucharadita de sal
1bolsa (10 oz) de edamame (frijol de soya), pelado (shelled edamame) y congelado
1taza de tomates (jitomates) uva, cortados a la mitad
3/4taza de aderezo a la vinagreta Italiano o Griego
1/4taza de cebolla morada, picada
1/2taza de queso feta, desmoronado (2 oz)
1/4taza de perejil italiano fresco (hoja plana), picado
1pimiento amarillo, picado
Instrucciones
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1
En una olla o cacerola de 3 cuartos de galón, calienta la quinoa, el agua y la sal, hasta hervir; baja la flama. Tapa y cocina a fuego lento de 15 a 20 minutos o hasta que la quinoa esté blanda. Enfría al menos 30 minutos.
2
Cocina y escurre el edamame como se indica en la bolsa. Enjuágalo con agua fría; escúrrelo.
3
En un tazón para servir grande, mezcla la quinoa, el edamame y los ingredientes restantes. Sirve de inmediato o tapa y refrigera 1 o 2 horas antes de servir.
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Lee siempre las etiquetas para asegurarte de que cada ingrediente de la receta no contenga gluten. Los productos y las fuentes de los ingredientes pueden cambiar.
Sugerencia: Si no consigues quinoa, utiliza 3 tazas de couscous cocido, de preferencia de trigo integral.
¡La quinoa es un energético nutritivo! Tiene un gran equilibrio de aminoácidos y contiene mucha fibra, hierro, fósforo y magnesio. Además, es uno de los granos integrales que se cocina con mayor rapidez.
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Información Nutricional
Porción:1 Porción
Calorías
120
Calorías derivadas de la grasa
50
Grasa total
6g
9%
Grasa saturada
1g
5%
Grasas trans
0g
Colesterol
0mg
0%
Sodio
320mg
13%
Potasio
230mg
7%
Carbohidratos totales
12g
4%
Fibra dietética
2g
7%
Azúcares
4g
Proteína
4g
% Valor Diario*:
Vitamina A
4%
4%
Vitamina C
35%
35%
Calcio
4%
4%
Hierro
8%
8%
Intercambios:
1 Almidón; 0 Fruta; 0 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 0 Vegetal; 0 Carne extra magra; 0 Carne magra; 0 Carne alta en grasa; 1 Grasa;
Selección de carbohidratos
1
*Valores diarios basados en una dieta de 2,000 calorías.
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Una guarnición de colores para complementar cualquier plato principal. Es buena también para ti, pues contiene granos ricos en proteína y edamame (frijol de soya).
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