Este colorido plato vegetariano es ideal para un picnic.
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Ingredientes
-
1
taza de farro o cebada perlada sin cocer
-
2 1/2
tazas de agua
-
1/2
cucharadita de sal
-
1
pimiento amarillo, cortado en 6 trozos
-
1
pimiento rojo, cortado en 6 trozos
-
1/2
libra de espárragos frescos, cortados por la mitad
-
6
tomates cherry
-
1
cucharada de aceite de oliva
-
2
cucharadas de vinagre de vino tinto
-
1
cucharada de jugo de limón
-
2
cucharaditas de ralladura de cáscara de limón
-
2
cucharaditas de mostaza de Dijon
-
1/4
de cucharadita de sal
-
Una pizca de pimienta negra recién molida
-
2
tazas de hojas de espinaca “baby”, ligeramente compactadas
Instrucciones
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-
1
Enjuaga el farro con agua fría. En una sartén de 2 cuartos de galón, mezcla las 2 1/2 tazas de agua y 1/2 cucharadita de sal. Agrega el farro; calienta a fuego medio hasta que hierva. Reduce el fuego, tapa y deja hervir entre 20 y 25 minutos o hasta que esté blando. Si fuera necesario, escurre y reserva.
-
2
Calienta la parrilla a carbón o gas. Unta los pimientos, los espárragos y los tomates con aceite de oliva. Coloca los pimientos y los espárragos en una cesta para la parrilla o directamente sobre la rejilla de la parrilla. Tapa la parrilla; cocina a fuego medio entre 7 y 9 minutos, girándolos de vez en cuando, hasta que las verduras estén al dente, e incorpora los tomates durante los últimos 4 minutos.
-
3
En un bol pequeño, mezcla el vinagre de vino tinto, el jugo de limón, la ralladura de cáscara de limón, la mostaza, 1/4 de cucharadita de sal y la pimienta.
-
4
Para servir, mezcla el farro y la espinaca con 3 cucharadas del aderezo. Coloca el farro en una bandeja y las verduras asadas encima. Rocía el resto del aderezo sobre las verduras.
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Consejos de expertos
-
Las verduras se pueden hornear en lugar de asar. Selecciona “broil” (asar a la parrilla o grill) en el control del horno. Luego de mezclar las verduras con la mezcla a base de aceite, colócalas en la bandeja para hornear; hornea de 4 a 6 pulgadas de distancia del fuego entre 8 y 12 minutos o hasta que estén al dente.
-
El farro es un antiguo cereal de la Toscana similar a la cebada perlada o los granos de trigo enteros. Posee una textura dura y crocante ideal para combinar con verduras asadas o rostizadas.
-
Encontrarás el farro en el pasillo de los cereales de algunas tiendas de comestibles, tiendas de productos especiales o mercados italianos.
-
¿No puedes encontrar farro? Para esta ensalada, se puede utilizar granos de trigo enteros o cebada perlada en lugar del farro. Cocina los granos siguiendo las indicaciones del paquete.
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Información Nutricional
Información Nutricional
Porción:
1 porción
- Calorías
- 170
- Calorías derivadas de la grasa
- 25
- Grasa total
- 3g
- 5%
- Grasa saturada
- 0g
- 0%
- Grasas trans
- 0g
- Colesterol
- 0mg
- 0%
- Sodio
- 350mg
- 15%
- Potasio
- 360mg
- 10%
- Carbohidratos totales
- 31g
- 10%
- Fibra dietética
- 7g
- 29%
- Azúcares
- 4g
- Proteína
- 5g
- Vitamina A
- 40%
- 40%
- Vitamina C
- 60%
- 60%
- Calcio
- 4%
- 4%
- Hierro
- 10%
- 10%
Intercambios:
1/2 Almidón; 0 Fruta; 1 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 1 1/2 Vegetal; 0 Carne extra magra; 0 Carne magra; 0 Carne alta en grasa; 1/2 Grasa;
Selección de carbohidratos
2
*Valores diarios basados en una dieta de 2,000 calorías.
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Más acerca de esta receta
-
Este colorido plato vegetariano es ideal para un picnic.
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var componentMetadata = JSON.parse('\x7b\x22componentName\x22\x3a\x22DoubleClick_a64e89d5-b3d5-45ea-8f7e-3efb4a0c90ce\x22,\x22deferOptions\x22\x3a\x7b\x22deferComponent\x22\x3atrue,\x22deferType\x22\x3a\x22OnDemand\x22,\x22deferId\x22\x3a\x22r87279ed94b14437fb872c97396ac7cf9\x22,\x22deferredContainerId\x22\x3a\x22\x2fmain\x2frdpTernaryAd\x22,\x22deferredContainerView\x22\x3a\x22DoubleClick\x22\x7d,\x22viewName\x22\x3a\x22DoubleClick\x22\x7d');
var configuration = {"adId":"OMP/spanish_qrv/recipes/300x250_top","minPageWidth":"800","maxPageWidth":"9999","defaultMinPageWidth":"1000","defaultMaxPageWidth":"9999","enableLyticsIntegration":false,"lyticsWaitTimeThreshold":0,"size":"[[300,600],[300,250]]","refreshWhenViewed":false,"adContainerId":"6eec42f9-6bc5-4b61-b541-586f0402d607","doubleClickAdContainerId":"c75332c7-f502-41fa-8ff2-dbc06203c250","adCaptionText":"","networkCode":"/15704463/","relevantMetadata":[],"privacyOptOut":false};
var moduleName = 'doubleClick';
var isVueModule = true;
GeneralMills.PandoSites.RegisterControlInstance(moduleName, configuration, componentMetadata, isVueModule)
});
})();
(function() {
document.addEventListener('DOMContentLoaded', function() {
var componentMetadata = JSON.parse('\x7b\x22componentName\x22\x3a\x22ThirdPartyScript_afac409e-89cc-48fc-8613-81c0dcf191d7\x22,\x22deferOptions\x22\x3a\x7b\x22deferComponent\x22\x3atrue,\x22deferType\x22\x3a\x22OnDemand\x22,\x22deferId\x22\x3a\x22r6c7fe0bcc5bc49b082a6bcba7db95f53\x22,\x22deferredContainerId\x22\x3a\x22\x2fmain\x2frdpZergnet2\x22,\x22deferredContainerView\x22\x3a\x22ThirdPartyScript\x22\x7d,\x22viewName\x22\x3a\x22ThirdPartyScript\x22\x7d');
var configuration = {"placeholderName":"rdpZergnet2","domContent":"\u003cdiv id=\u0022external-content-container-46331\u0022\u003e\u003cdiv id=\u0022zergnet-widget-46331\u0022\u003e\u003c/div\u003e\u003c/div\u003e","scriptContent":"//www.zergnet.com/zerg.js?id=46331"};
var moduleName = 'thirdPartyScript';
var isVueModule = true;
GeneralMills.PandoSites.RegisterControlInstance(moduleName, configuration, componentMetadata, isVueModule)
});
})();
