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Ensalada de pollo y arroz silvestre con cerezas deshidratadas
Prep30min
Total30min
Ingredientes12
Porciones5
Ingredientes
1paquete (6.2 oz) de arroz silvestre de grano largo y cocción rápida
2tazas de carne de pollo o pavo cocida y cortada
1manzana mediana sin pelar, picada (1 taza)
1pimiento marrón verde mediano, picado (1 taza)
1rama mediana de apio, picada (1/2 taza)
1/2taza de chabacanos deshidratados picados
1/3de taza de cerezas deshidratadas picadas
2cucharadas de salsa de soya
2cucharadas de agua
2cucharaditas de azúcar
2cucharaditas de vinagre de sidra
1/3de taza de cacahuates tostados en seco
Instrucciones
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1
Cocina el arroz siguiendo las indicaciones del empaque, omitiendo la mantequilla. Esparce el arroz de manera uniforme sobre una charola para hornear hasta formar una capa delgada. Deja reposar 10 minutos, revolviendo ocasionalmente, hasta que se enfríe.
2
Mientras tanto, en un tazón grande, mezcla el pollo, la manzana, el pimiento morrón, el apio, los chabacanos y las cerezas. En otro tazón pequeño, mezcla la salsa de soya, el agua, azúcar y vinagre hasta que el azúcar se haya disuelto.
3
Agrega la mezcla de arroz y la mezcla de salsa de soya a la mezcla de manzana; agita suavemente para que los ingredientes queden bien cubiertos. Agrega los cacahuates; mezcla suavemente.
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Este magnífico plato principal tiene una deliciosa combinación de ingredientes. Sube la intensidad espolvoreando 1/4 de cucharadita de hojuelas de chile rojo triturado.
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Información Nutricional
Porción:1 Porción
Calorías
380
Calorías derivadas de la grasa
90
Grasa total
10g
15%
Grasa saturada
2g
11%
Grasas trans
0g
Colesterol
50mg
16%
Sodio
950mg
39%
Potasio
510mg
15%
Carbohidratos totales
50g
17%
Fibra dietética
4g
17%
Azúcares
18g
Proteína
23g
% Valor Diario*:
Vitamina A
20%
20%
Vitamina C
45%
45%
Calcio
6%
6%
Hierro
15%
15%
Intercambios:
1 1/2 Almidón; 0 Fruta; 1 1/2 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 1 Vegetal; 0 Carne extra magra; 2 1/2 Carne magra; 0 Carne alta en grasa; 0 Grasa;
Selección de carbohidratos
3
*Valores diarios basados en una dieta de 2,000 calorías.
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