Las zanahorias cargadas de vitamina A y los espárragos ricos en folato hacen que esta ensalada sea conveniente para ti y tu familia.
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Ingredientes
Salad
-
8
onzas de espárragos frescos
-
2
tazas de fideos penne o mostacholes crudos (6 a 7 onzas)
-
1 1/3
taza de zanahorias con corte “baby” listas para consumir (aproximadamente 6 onzas), cortadas en cuartos a lo largo
-
1/2
taza de chícharos “baby” congelados Green Giant™
-
2
tazas de pollo cocido cortado en cubos
Dressing
-
1
envase (6 onzas) de yogur de estallido de limón bajo en grasas
-
1/4
taza de mayonesa o aderezo para ensalada sin grasa
-
2
cucharadas de cebollinos frescos picados
-
1/4
cucharadita de sal
-
1/8
cucharadita de pimienta
-
1
diente de ajo, finamente picado
Instrucciones
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-
1
Quítales los extremos duros a los espárragos; corta los espárragos en trozos de 1 pulgada. Cocina los fideos según las instrucciones del paquete; añade los espárragos, las zanahorias y los chícharos durante los últimos 5 a 7 minutos de la cocción; cocina hasta que los espárragos estén al dente. Escurre; enjuaga con agua fría para enfriar. Escurre bien.
-
2
En un bol grande, combina la mezcla de los fideos cocidos con el pollo.
-
3
En un bol pequeño, mezcla bien los ingredientes del aderezo. Vierte sobre la ensalada; mezcla con delicadeza para cubrir. Sirve de inmediato, o tapa y refrigera hasta servir. Si lo deseas, decora con cebollinos extra.
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Información Nutricional
Información Nutricional
Porción:
1 porción
- Calorías
- 400
- Calorías derivadas de la grasa
- 70
- Grasa total
- 7g
- 11%
- Grasa saturada
- 2g
- 11%
- Grasas trans
- 0g
- Colesterol
- 65mg
- 21%
- Sodio
- 550mg
- 23%
- Potasio
- 560mg
- 16%
- Carbohidratos totales
- 52g
- 17%
- Fibra dietética
- 5g
- 21%
- Azúcares
- 11g
- Proteína
- 30g
- Vitamina A
- 150%
- 150%
- Vitamina C
- 6%
- 6%
- Calcio
- 10%
- 10%
- Hierro
- 20%
- 20%
Intercambios:
2 Almidón; 0 Fruta; 1 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 1 Vegetal; 0 Carne extra magra; 3 Carne magra; 0 Carne alta en grasa; 0 Grasa;
Selección de carbohidratos
3 1/2
*Valores diarios basados en una dieta de 2,000 calorías.
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Más acerca de esta receta
-
Las zanahorias cargadas de vitamina A y los espárragos ricos en folato hacen que esta ensalada sea conveniente para ti y tu familia.
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