Ingredientes
-
1/2
taza de aderezo de vinagreta balsámico (de vinagre balsámico)
-
1/4
taza de hojas de albahaca fresca, picadas
-
1 1/2
cucharaditas de sal sazonada con pimienta (peppered seasoned salt)
-
2
filetes de lomo de res (New York, Kansas City o T-bone), 8 a 10 oz cada uno
-
1
lb de puntas de espárragos, frescas, cortadas en piezas de 2 pulgadas
-
1
cebolla mediana, cortada en gajos delgados
-
1
pimiento (de cualquier color), cortado en 8 piezas
Instrucciones
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-
1
En un tazón hondo grande, mezcla 2 cucharadas de aderezo, 2 cucharadas de albahaca y tres cuartos de cucharadita de sal sazonada con pimienta; deja aparte para las verduras. En un platón poco profundo de cristal o de plástico o en una bolsa de plástico resellable para comida, mezcla el aderezo restante, la albahaca y la sal sazonada con pimienta; añade la carne. Tapa el platón o sella la bolsa y refrigera 15 minutos.
-
2
Precalienta la parrilla de gas o de carbón (grill). Añade los espárragos, la cebolla y el pimiento a la mezcla de aderezo reservada; revuelve para cubrir. Coloca la sartén de la parrilla (“wok” de la parrilla). Reserva aderezo en el tazón. Retira la carne del escabeche; reserva el escabeche.
-
3
Coloca el cesto de la parrilla en la parrilla, a fuego medio. Cocina sin tapar 5 minutos. Pon los filetes en la parrilla, junto a la sartén. Tapa la parrilla; cocina la carne y las verduras de 10 a 12 minutos, volteando los filetes una vez y revolviendo las verduras de cuando en cuando, hasta que la carne tenga la cocción deseada y las verduras estén blandas. Unta la carne con el escabeche reservado durante los últimos 5 minutos de asado.
-
4
Añade las verduras al tazón con el aderezo reservado; revuelve para cubrir. Corta la carne en rebanadas delgadas. Desecha el escabeche sobrante. Sirve las verduras con la carne. Rocía con el aderezo adicional, si lo deseas.
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Consejos de expertos
-
¿No tienes cesto para asar? Asa las verduras en un molde desechable de 8 pulgadas de papel aluminio.
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Información Nutricional
Información Nutricional
Porción:
1 Porción
- Calorías
- 240
- Calorías derivadas de la grasa
- 80
- Grasa total
- 9g
- 14%
- Grasa saturada
- 3 1/2g
- 18%
- Grasas trans
- 0g
- Colesterol
- 75mg
- 24%
- Sodio
- 580mg
- 24%
- Potasio
- 650mg
- 19%
- Carbohidratos totales
- 9g
- 3%
- Fibra dietética
- 2g
- 7%
- Azúcares
- 6g
- Proteína
- 30g
- Vitamina A
- 20%
- 20%
- Vitamina C
- 60%
- 60%
- Calcio
- 4%
- 4%
- Hierro
- 20%
- 20%
Intercambios:
0 Almidón; 0 Fruta; 0 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 1 1/2 Vegetal; 4 Carne extra magra; 0 Carne magra; 0 Carne alta en grasa; 1 1/2 Grasa;
Selección de carbohidratos
1/2
*Valores diarios basados en una dieta de 2,000 calorías.
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