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Facebook
30
Pinterest
28
Guardar
0
Imprimir
12
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Pasta con Pollo, Brócoli y Queso Parmesano
Prep10min
Total30min
Ingredientes9
Porciones6
70% menos grasa saturada y 50% menos sodio que a receta original. Ahora puedes disfrutar de una receta de pollo con brócoli y pasta que está lista en menos tiempo de lo que tomaría pedir comida a domicilio.
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Ingredientes
8oz de pasta penne integral o multigranos (unas 2 1/2 tazas)
3tazas de brócoli fresco, cortado en cabezuelas
1lb de pechuga de pollo deshuesada y sin pellejo, picada en pedazos pequeños
1cucharadita de adobo
2cucharaditas de aceite de oliva
1diente de ajo, picado
1/4taza de mayonesa baja en grasa
1/8cucharadita de pimienta negra
2cucharadas de queso parmesano rallado
Instrucciones
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1
En una olla de hierro, cocina la pasta siguiendo las instrucciones del paquete, agregando el brócoli durante los últimos 5 minutos de cocción. Escurre bien y vuelve a poner la pasta y el brócoli en la olla de hierro caliente.
2
Mientras tanto, en un recipiente mediano combina el pollo con el adobo; revuelve bien. En una sartén grande, calienta el aceite a fuego medio-alto. Agrega el ajo; cuece y sofríe por 30 segundos. Agrega el pollo; cocina de 3 a 4 minutos o hasta el pollo pierda el tono rosado, revolviendo ocasionalmente.
3
Agrega el pollo a la pasta y el brócoli escurridos en la olla de hierro. Incorpora la mayonesa y la pimienta. Cocina a fuego lento hasta que todo quede caliente, revolviendo ocasionalmente.
4
Espolvorea el queso parmesano al servir la pasta
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Use frozen broccoli instead of fresh.
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Información Nutricional
Porción:1 porción
Calorías
310
Calorías derivadas de la grasa
80
Grasa total
9g
14%
Grasa saturada
2g
10%
Grasas trans
0g
Colesterol
50mg
17%
Sodio
330mg
14%
Potasio
310mg
9%
Carbohidratos totales
32g
11%
Fibra dietética
4g
16%
Azúcares
2g
Proteína
24g
% Valor Diario*:
Vitamina A
6%
6%
Vitamina C
25%
25%
Calcio
8%
8%
Hierro
10%
10%
Intercambios:
2 Almidón; 0 Fruta; 0 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 1/2 Vegetal; 2 1/2 Carne extra magra; 0 Carne magra; 0 Carne alta en grasa; 1 1/2 Grasa;
Selección de carbohidratos
2
*Valores diarios basados en una dieta de 2,000 calorías.
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70% menos grasa saturada y 50% menos sodio que a receta original. Ahora puedes disfrutar de una receta de pollo con brócoli y pasta que está lista en menos tiempo de lo que tomaría pedir comida a domicilio.
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