La bloguera Angie McGowan comparte una divertida idea para la cena que puedes preparar con antelación o llevar cuando vayas de campamento.
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Ingredientes
-
1/2
taza de arroz integral instantáneo crudo
-
1/2
taza de agua
-
4
pechugas de pollo, deshuesadas y sin piel
-
1
cucharadita de comino molido
-
1
cucharadita de pimienta negra molida
-
1/2
cucharadita de cilantro molido
-
1
pimiento rojo mediano, cortado en tiras
-
1
pimiento verde mediano, cortado en tiras
-
1
taza de salsa de consistencia gruesa
Instrucciones
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-
1
Precalienta el horno a 350°F. En un recipiente pequeño, mezcla el arroz y el agua, deja remojar durante 5 minutos y cuela.
-
2
Sazona ambos lados de las pechugas con el comino, la pimienta negra y el cilantro.
-
3
Corta 4 trozos de 12x10 pulgadas de papel aluminio grueso, rocía el centro de cada uno con aceite en aerosol. Ubica una cucharada de arroz en el centro de cada hoja y luego dispón una pechuga de pollo sobre esta. Sobre cada pieza de pollo, agrega una cuarta parte de los pimientos, rojo y verde y cubre con 1/4 de la salsa.
-
4
Para armar los paquetitos, une los costados del papel y sella haciendo un doblez de 1/2 pulgada, dobla de nuevo, dejando espacio para que el paquetito se expanda y circule el calor. Dobla los otros lados para cerrar. Distribuye sobre una bandeja para horno sin aceitar.
-
5
Hornea por 30 minutos o hasta que al pinchar el pollo en el centro, sus jugos sean transparentes (al menos a 165 °F). Deja reposar 5 minutos antes de servir.
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Consejos de expertos
-
Si deseas agregar más verduras a esta receta, agrega 1/4 taza de granos de maíz enteros colados junto con los pimientos.
-
Las porciones pueden aumentarse simplemente doblando o triplicando la cantidad de ingredientes.
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Información Nutricional
Información Nutricional
Porción:
1 porción
- Calorías
- 350
- Calorías derivadas de la grasa
- 60
- Grasa total
- 6g
- 10%
- Grasa saturada
- 1 1/2g
- 9%
- Grasas trans
- 0g
- Colesterol
- 100mg
- 34%
- Sodio
- 1020mg
- 43%
- Potasio
- 460mg
- 13%
- Carbohidratos totales
- 34g
- 11%
- Fibra dietética
- 3g
- 14%
- Azúcares
- 2g
- Proteína
- 39g
- Vitamina A
- 30%
- 30%
- Vitamina C
- 50%
- 50%
- Calcio
- 4%
- 4%
- Hierro
- 10%
- 10%
Intercambios:
1 1/2 Almidón; 0 Fruta; 1/2 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 1/2 Vegetal; 4 1/2 Carne extra magra; 0 Carne magra; 0 Carne alta en grasa; 1/2 Grasa;
Selección de carbohidratos
2
*Valores diarios basados en una dieta de 2,000 calorías.
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Más acerca de esta receta
-
La bloguera Angie McGowan comparte una divertida idea para la cena que puedes preparar con antelación o llevar cuando vayas de campamento.
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© 2021 ®/TM General Mills Reservados todos los derechos
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(function() {
document.addEventListener('DOMContentLoaded', function() {
var componentMetadata = JSON.parse('\x7b\x22componentName\x22\x3a\x22ThirdPartyScript_afac409e-89cc-48fc-8613-81c0dcf191d7\x22,\x22deferOptions\x22\x3a\x7b\x22deferComponent\x22\x3atrue,\x22deferType\x22\x3a\x22OnDemand\x22,\x22deferId\x22\x3a\x22rf5cf6379c8ee4705b41e115b2ece98a1\x22,\x22deferredContainerId\x22\x3a\x22\x2fmain\x2frdpZergnet2\x22,\x22deferredContainerView\x22\x3a\x22ThirdPartyScript\x22\x7d,\x22viewName\x22\x3a\x22ThirdPartyScript\x22\x7d');
var configuration = {"placeholderName":"rdpZergnet2","domContent":"\u003cdiv id=\u0022external-content-container-46331\u0022\u003e\u003cdiv id=\u0022zergnet-widget-46331\u0022\u003e\u003c/div\u003e\u003c/div\u003e","scriptContent":"//www.zergnet.com/zerg.js?id=46331"};
var moduleName = 'thirdPartyScript';
var isVueModule = true;
GeneralMills.PandoSites.RegisterControlInstance(moduleName, configuration, componentMetadata, isVueModule)
});
})();
