Ingredientes
-
2
cucharaditas de aceite de olivo
-
3
tazas de champiñones rebanados (8 oz)
-
1/2
taza de vino blanco seco o de caldo de pollo Progresso ( de un cartón de 32 oz)
-
1
lata (10.75 oz) de sopa condensada de champiñones
-
4
oz de queso crema reducido en grasa con cebolla y cebollinos, de un envase de 8 oz (chive and onion reduced fat cream cheese)
-
1
taza de leche sin grasa (skim milk)
-
2
cucharaditas de mostaza estilo Dijon
-
6
pechugas de pollo sin piel y sin hueso
-
1
cucharadita de sazonador deshidratado (seco) estilo italiano
-
1/2
cucharadita de pimienta
-
1/4
cucharadita de sal
-
8
oz de pasta estilo pelo de ángel sin cocer
-
4
tazas de brócoli congelado Green Giant Select frozen broccoli florets (de una bolsa de 24 oz)
Instrucciones
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-
1
Precalienta el horno a 325°F. Rocía con spray un molde de 13 x 9 pulgadas de diámetro de vidrio con spray para cocinar.
-
2
En un sartén de 12 pulgadas con non-stick (anti-adherente), calienta el aceite a fuego medio-alto. Agrega los champiñones y cocina de 3 a 4 minutos revolviendo ocasionalmente, hasta que estén suaves. Reduce el fuego a medio-bajo. Agrega el vino y la sopa hasta que todo este bien incorporado. A continuación agrega el queso crema; cocina, revolviendo constantemente, hasta que el queso esté derretido y la mezcla este incorporada. Agrega la leche y la mostaza; cocina hasta que este bien caliente
-
3
Coloca las pechugas de pollo en el molde de vidrio (paso 1). Rocíalas con el sazonador italiano, la pimienta y la sal. Vacía la salsa sobre el pollo. Hornea sin cubrir de 35 a 45 minutos o hasta que el jugo de pollo se vea claro y un termómetro insertado en la parte más gruesa marque 170°F.
-
4
Mientras tanto en una olla de 5 o 6 cuartos de galón pon agua a hervir. Agrega la pasta y el brócoli. Deja que hierva. Déjalo cocer de 2 a 4 minutos o hasta que la pasta este al dente, suave. Cuela la pasta y el brócoli. Sirve el pollo encima de la pasta juntos.
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Información Nutricional
Información Nutricional
Porción:
- Calorías
- 440
- Calorías derivadas de la grasa
- 100
- Grasa total
- 11g
- 17%
- Grasa saturada
- 3 1/2g
- 19%
- Grasas trans
- 0g
- Colesterol
- 90mg
- 29%
- Sodio
- 710mg
- 29%
- Potasio
- 460mg
- 13%
- Carbohidratos totales
- 44g
- 15%
- Fibra dietética
- 4g
- 15%
- Azúcares
- 5g
- Proteína
- 38g
- Vitamina A
- 15%
- 15%
- Vitamina C
- 15%
- 15%
- Calcio
- 10%
- 10%
- Hierro
- 15%
- 15%
Intercambios:
2 Almidón; 0 Fruta; 1/2 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 1 Vegetal; 0 Carne extra magra; 4 Carne magra; 0 Carne alta en grasa; 0 Grasa;
Selección de carbohidratos
3
*Valores diarios basados en una dieta de 2,000 calorías.
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