Frutas tropicales, espinaca fresca, pimientos y pollo combinados en una nutritiva ensalada para el almuerzo que te permitirá relajarte durante la tarde.
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Ingredientes
-
2
tazas (4 onzas cada una) de frutas tropicales en jugo ligeramente endulzado (de un paquete de 16 onzas)
-
1
cucharadita de ralladura de cáscara de lima
-
1/4
cucharadita de sal
-
2
pechugas de pollo sin hueso ni piel (5 onzas cada una), cortadas en trozos de 1 pulgada
-
1/2
pimiento rojo mediano, picado (1/2 taza)
-
2
cebollas verdes medianas, rebanadas (2 cucharadas)
-
1
cucharada de cilantro fresco finamente picado
-
1
bolsa (6 onzas) de hojas de espinaca “baby” frescas
-
1
cucharada de hojuelas de coco
Instrucciones
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-
1
Escurre las tazas de fruta y reserva el jugo. En un bol pequeño, mezcla 2 cucharadas del jugo reservado, la ralladura de cáscara de lima y la sal. Agrega los trozos de pollo; revuelve para cubrir. Tapa y refrigera durante 15 minutos; revuelve una vez.
-
2
Mientras tanto, en un bol mediano, mezcla la fruta escurrida, el pimiento, las cebollas y el cilantro; reserva.
-
3
Calienta una sartén antiadherente de 10 pulgadas a fuego medio-bajo. Añade el pollo con el marinado. Cocina entre 6 y 8 minutos, revolviendo con frecuencia, hasta que el exterior del pollo esté dorado y el centro ya no esté de color rosado.
-
4
En un bol grande, mezcla la espinaca con el jugo reservado restante. En 2 platos para cenar, coloca la espinaca. Cubre con el pollo y la mezcla de fruta. Espolvorea con el coco.
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Información Nutricional
Información Nutricional
Porción:
1 porción
- Calorías
- 280
- Calorías derivadas de la grasa
- 50
- Grasa total
- 6g
- 9%
- Grasa saturada
- 2g
- 11%
- Grasas trans
- 0g
- Colesterol
- 90mg
- 29%
- Sodio
- 460mg
- 19%
- Potasio
- 950mg
- 27%
- Carbohidratos totales
- 21g
- 7%
- Fibra dietética
- 4g
- 17%
- Azúcares
- 12g
- Proteína
- 35g
- Vitamina A
- 190%
- 190%
- Vitamina C
- 60%
- 60%
- Calcio
- 10%
- 10%
- Hierro
- 20%
- 20%
Intercambios:
0 Almidón; 1 Fruta; 0 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 1 Vegetal; 4 1/2 Carne extra magra; 0 Carne magra; 0 Carne alta en grasa; 1 Grasa;
Selección de carbohidratos
1 1/2
*Valores diarios basados en una dieta de 2,000 calorías.
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Más acerca de esta receta
-
Frutas tropicales, espinaca fresca, pimientos y pollo combinados en una nutritiva ensalada para el almuerzo que te permitirá relajarte durante la tarde.
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