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Ensalada tipo Ranch en Capas
Prep35min
Total35min
Ingredientes10
Porciones10
Ingredientes
6tazas de lechuga romana, desmenuzada
1lata (15 oz) de garbanzos Progresso®, escurridos y enjuagados
1pimiento amarillo mediano, picado (1 taza)
1/2taza de cebolla morada, picada
2tazas de una mezcla de brócoli y col (de una bolsa de 16 oz)
3tomates (jitomates) romanos medianos, picados (1 1/2 tazas)
1/4taza de perejil fresco, finamente picado
1/2taza de mayonesa con poca grasa o de aderezo para ensalada
1/2taza de aderezo ranchero (Ranch), con poca grasa
1 1/2tazas de crutones sabor parmesano
Instrucciones
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1
En un tazón hondo de 3 cuartos de galón, coloca en capas todos los ingredientes, excepto la mayonesa, el aderezo y los crutones, en el orden anotado. En un tazón chico, mezcla la mayonesa y el aderezo; extiende la mezcla encima. Tapa y refrigera hasta el momento de servir.
2
Antes de presentarlo a la mesa, adorna con los crutones. Si lo deseas, revuelve para mezclarlos.
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Tú misma puedes cortar la lechuga romana o, por conveniencia, buscar paquetes con lechuga romana lista para consumirse, en el departamento de verduras.
Usa tijeras de cocina para picar con rapidez el perejil.
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Información Nutricional
Porción:1 Porción
Calorías
190
Calorías derivadas de la grasa
80
Grasa total
8g
13%
Grasa saturada
1g
6%
Grasas trans
0g
Colesterol
5mg
2%
Sodio
280mg
12%
Potasio
380mg
11%
Carbohidratos totales
22g
7%
Fibra dietética
4g
18%
Azúcares
4g
Proteína
5g
% Valor Diario*:
Vitamina A
45%
45%
Vitamina C
90%
90%
Calcio
6%
6%
Hierro
10%
10%
Intercambios:
1 Almidón; 0 Fruta; 0 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 1 Vegetal; 0 Carne extra magra; 0 Carne magra; 0 Carne alta en grasa; 1 1/2 Grasa;
Selección de carbohidratos
1 1/2
*Valores diarios basados en una dieta de 2,000 calorías.
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