1/4
taza de mayonesa con poca grasa o de aderezo para ensalada
2
cucharadas de jugo de limón
2
cucharaditas de mostaza Dijon
1
diente de ajo, finamente picado
Salad
4
tazas de lechuga romana, desmenuzada
2
tazas de pechugas de pollo cocidas, desmenuzadas
1/4
taza de tomates deshidratados en aceite, rebanados y escurridos (sun dried tomatoes)
1
huevo cocido, picado
2
cebollitas de cambray medianas, rebanadas (2 cucharadas)
1/4
taza de queso parmesano rallado, opcional
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Instrucciones
1
Prepara el aderezo de limón y mostaza Dijon. En un tazón chico, bate todos los ingredientes, con un batidor de alambre.
2
Acomoda en platos individuales la lechuga romana, el pollo, los tomates y el huevo. Sirve encima el aderezo de limón y mostaza Dijon. Espolvorea con las cebollitas y el queso.
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Consejos de expertos
consejo 1
Reduce la grasa a sólo 4 gramos por porción usando mayonesa sin grasa, en lugar de mayonesa con poca grasa.
consejo 2
Para desmenuzar la lechuga romana, después de lavar y secar las hojas, forma una pila de hojas sobre una tabla para cortar. Con un cuchillo filoso, corta las hojas transversalmente en tiras delgadas. Para esta ensalada, mide 4 tazas de lechuga ligeramente comprimida.
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Información Nutricional
215 Calorías, 11 g Grasa total, 24 g Proteína, 7 g Carbohidratos totales
Información Nutricional
Porción:
Calorías
215
Calorías derivadas de la grasa
100
Grasa total
11 g
Grasa saturada
2 g
Colesterol
1115 mg
Sodio
240 mg
Potasio
490 mg
Carbohidratos totales
7 g
Fibra dietética
2 g
Proteína
24 g
% Valor Diario*:
Vitamina A
28%
28%
Vitamina C
40%
40%
Calcio
4%
4%
Hierro
10%
10%
Intercambios:
1 Vegetal; 3 Carne magra; 1/2 Grasa;
*Valores diarios basados en una dieta de 2,000 calorías.
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Más acerca de esta receta
Disfruta esta versión más ligera de una ensalada César con pollo.
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