Ingredientes
-
1
taza de quinoa, sin cocer
-
6
tazas de agua
-
1
cubo de consomé de verduras o de pollo
-
1
lb de filetes de salmón
-
2
cucharadas de mantequilla o de margarina
-
20
tallos de espárragos frescos, cortados diagonalmente en piezas de 2 pulgadas
-
4
cebollitas de cambray (green onions) medianas, rebanadas (1/4 taza)
-
1
taza de chícharos Green Giant® (guisantes) congelados (de una bolsa de 1lb), ya descongelados
-
1/2
taza de tomates (jitomates) uva, cortados a la mitad
-
1/2
taza de caldo de pollo Progresso® (de un cartón de 32 oz)
-
1
cucharadita de sazonador de limón y pimienta (lemon-pepper seasoning)
-
2
cucharaditas de eneldo (dill weed) fresco o cucharadita de eneldo seco, picado
Instrucciones
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-
1
Enjuaga bien la quinoa, colocándola en un colador fino y sosteniéndola bajo la llave del agua, hasta que el agua corra clara; escurre bien.
-
2
En una olla de 2 cuartos de galón, calienta 2 tazas de agua hasta que hierva, a fuego alto. Añade la quinoa, baja la flama. Tapa y cocina a fuego lento de 10 a 12 minutos o hasta que el agua se absorba.
-
3
Mientras tanto, en una sartén de 12 pulgadas, calienta las 4 tazas restantes de agua y el cubo de caldo, a fuego alto, hasta que hiervan. Añade el salmón, con la piel hacia arriba, baja la flama. Tapa y cocina a fuego lento de 10 a 12 minutos o hasta que el pescado forme hojuelas con facilidad al introducir un tenedor. Retira con una cuchara ranurada y colócalo en un platón; deja que se enfríe. Desecha el agua. Quita la piel al salmón; córtalo en piezas grandes.
-
4
Mientras tanto, enjuaga y seca la sartén. Derrite la mantequilla en la sartén, a fuego medio. Añade los espárragos; cocina 5 minutos, revolviendo con frecuencia. Añade las cebollas; cocina 1 minuto, revolviendo con frecuencia. Añade los chícharos, los tomates y el caldo; cocina 1 minuto.
-
5
Añade con suavidad a la mezcla de espárragos la quinoa, el salmón, el sazonador de limón y pimienta y el eneldo. Tapa; cocina 2 minutos o hasta que esté muy caliente.
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Consejos de expertos
-
Este platillo principal tiene tan buen sabor como apariencia y lo solicitarán una y otra vez. El caldo caldo de pollo están disponibles en envases de cartón de 32 oz. El hecho de cocer los granos en el caldo añade sabor a tus recetas.
-
Porciones de Granos Integrales: 2
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Información Nutricional
Información Nutricional
Porción:
1 Porción
- Calorías
- 420
- Calorías derivadas de la grasa
- 140
- Grasa total
- 15g
- 23%
- Grasa saturada
- 6g
- 29%
- Grasas trans
- 0g
- Colesterol
- 90mg
- 30%
- Sodio
- 650mg
- 27%
- Potasio
- 1110mg
- 32%
- Carbohidratos totales
- 37g
- 12%
- Fibra dietética
- 5g
- 21%
- Azúcares
- 6g
- Proteína
- 34g
- Vitamina A
- 35%
- 35%
- Vitamina C
- 20%
- 20%
- Calcio
- 8%
- 8%
- Hierro
- 30%
- 30%
Intercambios:
1 1/2 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; 1/2 Grasa;
Selección de carbohidratos
2 1/2
*Valores diarios basados en una dieta de 2,000 calorías.
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