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Ensalada de Quínoa y Vegetales
Prep25min
Total2hr25min
Ingredientes11
Porciones6
Sirve esta suculenta ensalada como guarnición o como plato principal liviano sin carne.
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Ingredientes
1taza de caldo de pollo reducido en sodio
1/2taza de quínoa, bien enjuagada
1taza de pimiento verde, amarillo y/o naranja picado
2jitomates (tomates), picados
1lata (15 oz) de garbanzos Progresso®, enjuagados y escurridos
1/2taza de cebollas verdes picadas
2cucharadas de perejil fresco picado
2cucharadas de menta fresca picada
2cucharadas de jugo de limón
1/4de cucharadita de sal
1/4de cucharadita de pimienta negra
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1
En una olla pequeña, mezcla el caldo y la quínoa. Calienta hasta que hierva y reduce el fuego. Tapa y deja hervir unos 15 minutos o hasta que se absorba el caldo. Retira del fuego; reserva.
2
Mientras tanto, en un tazón grande, combina los pimientos, los tomates, los garbanzos, las cebollas verdes, el perejil y la menta. Añade la quínoa cocida; mezcla bien. Agrega jugo de limón; revuelve bien para que los ingredientes se mezclen. Condimenta con sal y pimienta negra. Tapa y refrigera de 2 a 4 horas antes de servir.
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Información Nutricional
Porción:3/4 taza es 1 Porción
Calorías
160
Calorías derivadas de la grasa
20
Grasa total
2g
0%
Grasa saturada
0g
0%
Grasas trans
0g
Colesterol
0mg
0%
Sodio
410mg
0%
Carbohidratos totales
29g
0%
Fibra dietética
5g
0%
Azúcares
6g
Proteína
7g
% Valor Diario*:
Vitamina A
15%
15%
Vitamina C
60%
60%
Calcio
6%
6%
Hierro
15%
15%
Intercambios:
1 1/2 Almidón; 0 Fruta; 0 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 1/2 Vegetal; 0 Carne extra magra; 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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Sirve esta suculenta ensalada como guarnición o como plato principal liviano sin carne.
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