Ingredientes
-
1
taza de arroz blanco sin cocer, regular
-
2
tazas de agua
-
1
cucharadita de aceite vegetal
-
1
cebolla mediana, cortada en gajos delgados
-
1
lata (19 oz) de sopa de arroz salvaje y pollo Progresso® chicken & wild rice soup
-
1 1/2
tazas de floretes de brócoli
-
1/2
pimiento morron, cortado en julianas (2/3 taza)
-
3
cucharadas de salsa para stir-fry
Instrucciones
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-
1
Cocina el arroz como lo indican las instrucciones del paquete sin agregar sal y mantequilla (o aciete).
-
2
Mientras tanto, en una sartén de 10 pulgadas de diametro, calienta el aceite a fuego medio alto. Agrega la cebolla; cocina 4 a 5 minutos, revolviendo frecuentemente, hasta que este transparente.
-
3
Agrega la sopa, el brócoli y el pimiento. Calienta a hervir. Tapa y cocina a fuego medio de 3 a 4 minutos, revolviendo frecuentemente hasta que el brócoli este suave. Agrega la salsa para stir-fry.
-
4
Divide el arroz en 4 platitos hondos. Agrega 1 taza de la sopa por platito.
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Información Nutricional
Información Nutricional
Porción:
1 Porción
- Calorías
- 280
- Calorías derivadas de la grasa
- 25
- Grasa total
- 2 1/2g
- 4%
- Grasa saturada
- 1/2g
- 3%
- Grasas trans
- 0g
- Colesterol
- 5mg
- 2%
- Sodio
- 900mg
- 38%
- Potasio
- 220mg
- 6%
- Carbohidratos totales
- 57g
- 19%
- Fibra dietética
- 3g
- 12%
- Azúcares
- 5g
- Proteína
- 8g
- Vitamina A
- 35%
- 35%
- Vitamina C
- 45%
- 45%
- Calcio
- 4%
- 4%
- Hierro
- 10%
- 10%
Intercambios:
2 Almidón; 0 Fruta; 1 1/2 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 1 Vegetal; 0 Carne extra magra; 0 Carne magra; 0 Carne alta en grasa; 0 Grasa;
Selección de carbohidratos
4
*Valores diarios basados en una dieta de 2,000 calorías.
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