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Ensalada tropical de pollo cubierta de salsa
Prep15min
Total30min
Ingredientes9
Porciones2
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
2tazas (4 onzas cada una) de frutas tropicales en jugo ligeramente endulzado (de un paquete de 16 onzas)
1cucharadita de ralladura de cáscara de lima
1/4cucharadita de sal
2pechugas de pollo sin hueso ni piel (5 onzas cada una), cortadas en trozos de 1 pulgada
1bolsa (6 onzas) de hojas de espinaca “baby” frescas
1cucharada 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
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
% Valor Diario*:
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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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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