Ingredientes
-
1
cucharada de aceite de oliva o aceite vegetal
-
1
pimiento amarillo o verde mediano, picado (1 taza)
-
1
cebolla mediana, picada (½ taza)
-
2
cucharaditas de ajo finamente picado
-
2
zanahorias medianas, cortadas en rebanadas de ¼ de pulgada (1 taza)
-
2
latas (de 14.5 oz cada una) de tomates (jitomates) picados, condimentados con albahaca, ajo y orégano, con su jugo (sin escurrir)
-
1
lata (de 15 a 16 oz) de frijoles carilla (black-eyed peas) escurridos y enjuagados
-
1
lata (de 19 oz) de alubias “cannellini” Progresso®, escurridas y enjuagadas
-
1
taza de agua
-
1
cucharadita de sazonador italiano (Italian seasoning)
-
1/2
cucharadita de sal
-
1/4
cucharadita de pimienta
-
1
paquete (de 16 oz) de polenta refrigerada
-
1
taza de ejotes cortados congelados Green Giant® Valley Fresh Streamers™ (de una bolsa de 12 oz)
Instrucciones
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-
1
En una olla con tapa, de entre 4½ y 5 cuartos de galón, calienta el aceite a fuego moderado. Pon en él el pimiento, cebolla y ajo; cuece de 5 a 6 minutos, revolviendo con frecuencia, hasta que se suavice la cebolla.
-
2
Incorpora el resto de los ingredientes menos la polenta y los ejotes. Lleva a ebullición. Reduce el fuego a medianamente bajo. Tapa; cuece de 35 a 40 minutos, revolviendo de vez en cuando, hasta que las zanahorias se suavicen y el estofado esté bien caliente.
-
3
Mientras tanto, cuece la polenta como se indica en el paquete; mantenla caliente.
-
4
Añade los ejotes al estofado. Tapa; cuece de 5 a 6 minutos, revolviendo de vez en cuando, hasta que los ejotes se calienten. Sirve el estofado sobre la polenta.
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Consejos de expertos
-
Prepara una ensalada César, escoge algunos panecillos y consigue Cannoli (rollos dulces de queso Ricotta) en tu pastelería favorita.
-
Para esta receta puedes usar cualquier tipo de frijoles enlatados en lugar de las alubias “cannellini”. También puedes experimentar con garbanzos, habas verdes (butter beans o lima beans), alubias “Great Northern”, frijol rojo pequeño (red beans) o frijol rojo grande (kidney beans).
-
Para darle un toque superespecial, espolvorea cada porción con albahaca fresca picada y queso parmesano recién rallado o cortado en finas rebanadas.
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Información Nutricional
Información Nutricional
Porción:
- Calorías
- 480
- Calorías derivadas de la grasa
- 45
- Grasa total
- 5g
- 8%
- Grasa saturada
- 1/2g
- 4%
- Grasas trans
- 0g
- Colesterol
- 0mg
- 0%
- Sodio
- 1560mg
- 65%
- Potasio
- 1010mg
- 29%
- Carbohidratos totales
- 87g
- 29%
- Fibra dietética
- 15g
- 58%
- Azúcares
- 19g
- Proteína
- 22g
- Vitamina A
- 120%
- 120%
- Vitamina C
- 80%
- 80%
- Calcio
- 20%
- 20%
- Hierro
- 50%
- 50%
Intercambios:
4 Almidón; 0 Fruta; 1 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 2 Vegetal; 1 Carne extra magra; 0 Carne magra; 0 Carne alta en grasa; 1/2 Grasa;
Selección de carbohidratos
6
*Valores diarios basados en una dieta de 2,000 calorías.
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