Ingredientes
-
8
oz de fettuccine o linguine crudo
-
1
cucharada de aceite de oliva o vegetal
-
1
taza de florecitas de brócoli (brócoli florets)
-
1
taza de florecitas de coliflor
-
2
zanahorias medianas, finamente rebanadas (1 taza)
-
1
taza de chícharos (guisantes) congelados (de 1 bolsa de 1 libra), enjuagados para separarlos
-
1
cebolla pequeña, picada (1/4 taza)
Alfredo Sauce
-
1/2
taza de mantequilla o margarina
-
1/2
taza de crema (entera) para batir
-
3/4
taza de queso parmesano rallado
-
1/2
cucharadita de sal
-
Pizca de pimienta
-
1
cucharada de queso parmesano rallado
Instrucciones
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-
1
Cocina el fettuccine como se indica en el paquete.
-
2
Mientras se cocina el fettuccine, calienta el aceite en un sartén de 12 pulgadas a fuego medio alto. Cocina el brócoli, la coliflor, zanahorias, chícharos (guisantes) y cebolla en aceite de 6 a 8 minutos, revolviendo con frecuencia, hasta que los vegetales estén crujientes pero suaves (sin sobrecocer). Retira del fuego; mantén caliente.
-
3
Para la salsa Alfredo: Calienta la mantequilla y la crema para batir en un sartén de 10 pulgadas a fuego medio, revolviendo con frecuencia, hasta que la mantequilla se derrita y la mezcla comience a formar burbujas. Reduce el fuego, hierve a fuego lento por 6 minutos, revolviendo con frecuencia, hasta que la salsa comience a espesar. Retira del fuego; agrega y mezcla 3/4 de taza de queso, la sal y la pimienta. Vierte la salsa en la mezcla de vegetales, y revuelve.
-
4
Haz la salsa y agrega la salsa a las verduras.
-
5
Escurre el fettuccine. Agrega el fettuccine a la salsa, y revuelva; calienta completamente. Agrega una cucharada de queso.
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Información Nutricional
Información Nutricional
Porción:
1 Porción (de 1 3/4 taza)
- Calorías
- 530
- Calorías derivadas de la grasa
- 260
- Grasa total
- 28g
- 44%
- Grasa saturada
- 14g
- 71%
- Grasas trans
- 1g
- Colesterol
- 115mg
- 39%
- Sodio
- 520mg
- 22%
- Potasio
- 320mg
- 9%
- Carbohidratos totales
- 47g
- 16%
- Fibra dietética
- 5g
- 19%
- Azúcares
- 5g
- Proteína
- 20g
- Vitamina A
- 45%
- 45%
- Vitamina C
- 30%
- 30%
- Calcio
- 40%
- 40%
- Hierro
- 20%
- 20%
Intercambios:
3 Almidón; 0 Fruta; 0 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 1 Vegetal; 0 Carne extra magra; 0 Carne magra; 1/2 Carne alta en grasa; 4 Grasa;
Selección de carbohidratos
3
*Valores diarios basados en una dieta de 2,000 calorías.
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