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Facebook
13
Pinterest
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Guardar
0
Imprimir
4
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Ensalada de Atún y Pasta
Prep25min
Total60min
Ingredientes10
Porciones8
No te pierdas esta fresca y sana versión de un clásico.
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Ingredientes
10oz de pasta penne integral (unas 3 tazas)
1taza de pepino inglés (sin semillas) picado
1/4de taza de hojas de menta fresca, picadas
1/2taza de yogur bajo en grasa
1/4de taza de mayonesa baja en grasa
1/2cucharadita de sal
1taza de cebolla roja en tajadas delgadas, lavada con agua fría y escurrida
1taza de pimiento rojo en tajadas delgadas
2latas (de 4.5 oz cada una) de atún empacado en aceite, escurridas
2tazas de lechuga romana, picada
Instrucciones
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1
Cocina la pasta según las instrucciones del paquete, pero omite la sal y el aceite. Escurre; lava con agua fría. Mientras tanto, en un recipiente grande, bate el pepino, la menta, el yogur, la mayonesa y la sal.
2
Agrega la pasta y mezcla bien hasta que el aderezo quede bien incorporado. Añade el resto de los ingredientes, excepto la lechuga. Transfiere a la nevera por 30 minutos.
3
Agrega la lechuga, y sirve.
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Para preparar una rica versión vegetariana, sustituye el atún por queso feta.
Usa media libra de camarones pequeños cocidos en lugar del atún para hacer un cambio divertido.
Las cebollas crudas quedan muy bien en las ensaladas, pero su olor tiende a ser muy fuerte. Lavar la cebolla en agua fría luego de cortarla ayuda a disminuir el olor.
Si la ensalada no queda tan cremosa, puedes agregarle un poco de leche baja en grasa.
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Información Nutricional
Porción:1 porción
Calorías
240
Calorías derivadas de la grasa
50
Grasa total
6g
9%
Grasa saturada
1g
6%
Grasas trans
0g
Colesterol
10mg
3%
Sodio
330mg
14%
Potasio
250mg
7%
Carbohidratos totales
31g
10%
Fibra dietética
3g
15%
Azúcares
4g
Proteína
16g
% Valor Diario*:
Vitamina A
30%
30%
Vitamina C
15%
15%
Calcio
6%
6%
Hierro
10%
10%
Intercambios:
1 1/2 Almidón; 0 Fruta; 1/2 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 1/2 Vegetal; 0 Carne extra magra; 1 1/2 Carne magra; 0 Carne alta en grasa; 0 Grasa;
Selección de carbohidratos
2
*Valores diarios basados en una dieta de 2,000 calorías.
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No te pierdas esta fresca y sana versión de un clásico.
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