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Ensalada de pollo, vegetales de primavera y pasta
Prep25min
Total25min
Ingredientes11
Porciones4
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
8onzas de espárragos frescos
2tazas de fideos penne o mostacholes crudos (6 a 7 onzas)
1 1/3taza de zanahorias con corte “baby” listas para consumir (aproximadamente 6 onzas), cortadas en cuartos a lo largo
1/2taza de chícharos “baby” congelados Green Giant™
2tazas de pollo cocido cortado en cubos
Dressing
1envase (6 onzas) de yogur de estallido de limón bajo en grasas
1/4taza de mayonesa o aderezo para ensalada sin grasa
2cucharadas de cebollinos frescos picados
1/4cucharadita de sal
1/8cucharadita de pimienta
1diente 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
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
% Valor Diario*:
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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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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